CrossFit Ironside – CrossFit
Back Squat (10 Rep Max)
Opt. 1: 50%x5, 60%x3, 70%x1, 75%x10
Opt. 2: 60%x10, 65%x10, 70%x10 then down, last set ME
Metcon (AMRAP – Reps)
3 Rounds:
3 min AMRAP:
6 Top of the minute Pushups/HSPU’s +
ME Squat Cleans
-Rest 2 mins-
Rx 95/65
Rx+135/95
Metcon (Time)
Optional Accessory Work:
5×10 G. Mornings Start 65/55 increase weight if appropriate.
Focus on range of motion on every rep