CrossFit Ironside – CrossFit

Front Squat (5 Rep Max)

Opt.1 Test 5 Rep Max

Opt. 2 6×5 @ 70% of 1RM

Opt. 3 Optional Accessory Work

Metcon (AMRAP – Rounds and Reps)

Partner WOD!

15 Min AMRAP:

100 Double-unders/Single-unders

50 Wallballs

25 TTB’s/KTC

15 C+J’s

Rx 95/65

Rx+135/95

Metcon (Time)

5 Rounds:

10 Box Jumps

10 W. Lunges (Challenging DB Weight)