CrossFit Ironside – CrossFit
Overhead Squat (5RM)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2: 3×5@ 75% of 1RM
Opt. 3: Pause Squat (3 sec) bottom of the squat
Announcements
Tomorrow is Open Gym in all scheduled classes! Come in and work on skills, make up lifts, do the WOD, or prep for the Open!
Metcon (Time)
For Time:
50 Toes-to-bar/ Knees-to-chest
40 Wallballs
30 Snatches 95/65
20 OH Squats
10 Bar- Facing Burpees