CrossFit Ironside – CrossFit
Paused Back Squat (5×5@65% of 1 RM)
3 Sec pause at the bottom of the squat. Try not to bounce out of the bottom on your way up.
Metcon (Time)
5 Rounds:
(Rx+)
20 Wallballs
15 1 arm DB Snatches 50/35
(Rx)
15 Wallballs
10 1 arm DB Snatches
(Masters)
15 Air Squats
10 KB Swings