CrossFit Ironside – CrossFit
Front Squat (1 Rep Max)
Opt. 1: Test 1 Rep Max
Opt. 2: 10 min EMOM 2reps @ 80% of 1RM
Opt. 3 Paused Front Squat (2 sec. pause) Build to a heavy 1 RM
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
1 1-arm snatch
1 Goblet Squat
1 Pushups
2…
2…
2…
3… etc.