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


Metcon (Time)

Optional Accessory Work:

5×10 G. Mornings Start 65/55 increase weight if appropriate.

Focus on range of motion on every rep