CrossFit Ironside – CrossFit
Back Squat (1 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 Speed Squats 7×1 @ 75% of 1 Rep Max (Focus on speed out of the bottom) Prioritize tech. > weight
Opt. 3 Box Squat 7×2 By feel. Set box to parallel
Metcon (Time)
(Rx)
10 Rounds:
10 Goblet Squats
30 Jump Rope
(Rx+)
3 Squat Cleans 135/95
30 Double-unders
Metcon (Time)
Optional Accessory Work:
5×10 Box Jumps
Increase height on box each set