CrossFit Ironside – CrossFit
Front Squat (5 RM)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2: 4×5 @ 75% of 1RM
Opt. 3: 1 1/4 Front Squat Work to a heavy 5RM
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Back Squats w/ 30 Double-unders/. Attempts in-between sets of squats
Rx 95/65
Rx+ 155/105
Metcon (No Measure)
Optional Acc. Work
5 Rounds:
1 Wall Walk
1 Handstand Hold
or
1 Handstand Hold
1 Handstand Walk