CrossFit Ironside – CrossFit

Front Squat (1 Rep Max)

Opt.1: 50%X5, 60%X3, 70%X2, 75%X1, 80%X1, 85%X1, 90%X1, 95%X1, PR Attempt

Opt. 2: 7×2 Paused Squat @ 75% of 1 RM (1-2 sec.)

Opt. 3: Optional Stength Accessory Work

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5 Deadlifts

5 Cleans/ Squat Cleans

5 STO Presses

5 Bar-Facing Burpees

Rx Challenging Dumbell weight

Rx+ 135/95

Metcon (Time)

Optional Strength Accessory Work:

5×10

W. Step-ups/ Pistols