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


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