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 Speed Squats 5×3 @65% of 1RM
Opt. 3 Box Squats 7×3 by feel Set box to parallel
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Burpees
10 Ground-to-overheads with plate 25/15
20 R. Twists
Metcon (Time)
Optional Accessory Work:
5×10 Box Jumps to highest height box possible. Don’t fall on your face.