CrossFit Ironside – CrossFit
Back Squat (1 Rep Max)
Opt. 1 Test 1 RM
Opt. 2 Paused Squat 7×2 @ 75% of 1RM (2sec.)
Opt. 3 Overhead Squat opt. 1 or 2
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
25 Single-unders/ Double-unders
7 Wallballs/ Thrusters
5 Pullups/Muscle-ups (Ring or bar)