11/23/2019

By on Nov 23, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Back Squat (8 RM)

Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+

Opt.2 texas method 1×5 2.5-5lbs. Heavier than last week

Opt. 3 10 min alt. Emom@ 55% of 1 RM

Even min: 3 front squats

Odd min: 5 back squats

Metcon (AMRAP – Reps)

3 Rounds:

3 min AMRAP

3 Rnds of “Cindy”

5 pullups

10 pushups

15 Air Squats

Then ME Double-unders/Single-unders

-rest 2 mins-
Each 3 min AMRAP will begin with 3 rnds of cindy. If you finish the 3 rnds the remainder of the time you will perform a max effort set of jump rope

Enter total reps including your cindy reps into wodify

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