09/14/2019

By on Sep 14, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Back Squat (3 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

Opt. 2 10×3 EMOM @ 65% of 1 RM

Opt. 3 5×3 Tempo squat @ 75% of 1 RM (5 sec.)

Metcon (AMRAP – Rounds and Reps)

“Dangerous Dads with Daughters WOD”

Joe’s Baby WOD

Partner Up!

15 min AMRAP:

21 Calorie Row

15 Pullups/ Chest-to-bar

9 Thrusters

Partner will hold KB Deadlift while other partner works, Switch on each movement