CrossFit Ironside – CrossFit
Back Squat (6×5@ 70% of 1 RM)
Warm-up to 70% of 1 rep max then perform 6 sets of 5 reps of back squats. Last set is Max-Effort! Review met-con 40:00 mins in.
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
5 wallballs
1 burpee
5 wallballs
2 burpees
5 wllballs
3 burpees
build to highest round adding a burpee each round. Enter into wodify as rounds and reps.
Rest 3 mins
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
5 burpees
10 single unders (Rx+ Double-Unders)
5 burpees
20 single unders
5 burpees
30 single unders
build to highest round adding 10 single-unders for each round. Enter into wodify as rounds and reps.