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.