CrossFit Ironside – CrossFit
Back Squat (5 Rep Max)
Opt. 1 Test 5 Rep Max
Opt. 2 10 min EMOM @ 55% of 1RM
Opt. 3 Overhead Squat opt. 1 or 2
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
20 Box-overs/Step-overs
30 Goblet Squats
40 DB Hang C+Js
50 Calorie Row
Metcon (Time)
Optional Strength Accessory Work
4 Rounds:
50 ft. Death march