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