CrossFit Ironside – CrossFit
Front Squat (3RM)
Opt. 1: Test your 3RM
Opt. 2: 7×3 @ 75%
Opt. 3 Tempo Squat (5 sec descent)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
3 Cleans
3 Presses/ HSPUs
6 Cleans
6 Presses/ HSPUs
9 Cleans
9 Presses/ HSPUs
12 Cleans
12 Presses/ HSPUs
Rx 95/65
Rx+
Round 1 135/95
Round 2 155/105
Round 3 185/125
For this workout if you complete the sets of 12 you will start another round at the top!
Metcon (AMRAP – Rounds and Reps)
Mid-line accessory Work:
8 min AMRAP:
15 Knees-to-chest
30 flutter kicks