07/19/2019

By on Jul 19, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Front Squat (5 Rep Max)

Opt.1 Test 5 Rep Max

Opt. 2 5×5@ 75% of 1 RM

Opt. 3 12 min alt. EMOM @ 65% of 1RM

Even Minute: 5 one-and-a-quarter squats

Odd Minute: -Rest-

Metcon (Time)

4 Rounds:

15/12 Calorie Row

5 Pullups/ CTB

15 Wallballs

5 Pullups/ CTB

Metcon (AMRAP – Reps)

Pullup Challenge:

4 Rounds

Min 1: ME Strict/Ass. Pullups

Min 2: Rest