CrossFit Ironside – CrossFit
Overhead Squat (1 Rep)
Opt. 1 Build to a heavy 1RM
Opt. 2 3×1 @ 90% of 1RM
Opt. 3 ( Technique) Tempo OH Squat -Build to a heavy 1RM
Metcon (Time)
For Time: 5 Rounds:
(Rx)
10 STO DB Presses
10 w. lunges
10 h. leg-raises
10 w. lunges
(Rx+)
10 HSPU’s
10 W. Lunges 50/35
10 TTB’s
10 W. Lunges
Metcon (Time)
Optional Accessory Work:
For Timeish:
50 Strict Pullups/ Assisted Pullups
75 Ring-rows
“The ultimate measure of a man is not where he stands in moments of comfort and convenience but where he stands at times of challenge and controversy.” -King