CrossFit Ironside – CrossFit
Back Squat (3 RM)
Opt. 1: Test 3RM
Opt. 2: 5×3 @ 80% of 1RM
Opt. 3: Pause Squat (3sec.) Work to a heavy 3RM
Metcon (Time)
For Time
(Rx)
21 Power Cleans 115/75
50 DU Attempts
15 Power Cleans
50 DU Attempts
9 Power Cleans
50 DU Attempts
(Rx+)
21 Squat Cleans 135/95
50 Double-unders
15 Squat Cleans 155/105
50 Double-unders
9 Squat Cleans 185/125
50 Double-unders
Metcon (Time)
Optional Accessory Work:
5 Rounds:
10 Leg-Raises
20 R. Twists
8 min cap.