CrossFit Ironside – CrossFit
Front Squat (1 RM)
Opt.1: Test out 1RM
Opt. 2: 3×1 @ 90% and above
Opt. 3: (5sec.) Tempo 1RM. Work to a heavy single
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Power Cleans 115/75
50 DU Attempts/ 100 Single-unders
5 Pullups
(Rx+)
5 Power Cleans 155/105
50 Double-unders
1 Rope Climb
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 W. Sit-ups
20 Sec. plank