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