CrossFit Ironside – CrossFit
Front Squat (8 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
Opt. 2 10 min alt. EMOM @ 65%
Even Min: 3 Front Squats
Odd Min: 5 Back Squats
Opt. 3 Optional Accessory Work
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
9 Deadlifts
7 H. Cleans
5 STO Presses
3 Burpees/ Bar-Facing
Rx Dumbbells
Rx+ 115/75
Metcon (AMRAP – Reps)
Optional S. Accessory Work
10 min tabata:
Bicep Curls + Tricep Extensions