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