CrossFit Ironside – CrossFit
Front Squat (10 RM)
Opt. 1 Build to a hevy 10RM
Opt. 2 3×10 @ 65% of 1 RM
Opt. 3 Technique: Pause Squat 5×3 @ 75% of 1RM (3 sec. pause)
Metcon (Time)
5 Rounds:
(Rx)
5 Clean and Jerks 95/65
10 Pullups
50 DU Attempts
(Rx+)
5 Clean and Jerks 155/105
10 Chest-to-bar Pullups
50 Double-unders
Metcon (No Measure)
Optional CrossFit Ninja Accessory Work:
Get upside down!
10 ME Handstand Walks or Holds Attempts