CrossFit Ironside – CrossFit
Back Squat (5 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 Paused Squat (1-2sec.) @ 55% of 1RM
Opt. 3 Overhead Squat opt. 1 or 2
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 1-arm snatches
5 Goblet Squats
30 Jump Rope
(Rx+)
5 Hang Snatches 115/75
5 OH Squats
30 Double-unders
Metcon (Time)
Optional Strength Accessory work:
4 Rounds:
50 ft. Death march (challenging dumbbell weight)