CrossFit Ironside – CrossFit

Front Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+)

Metcon (Time)

4 Rounds:

8 Hang-power clean

8 Bar facing-burpees

8 Front Squats

8 Bar-facing burpees

-Rest 1 min-

Rx+ 155/105

Rx 115/75

(Foundations)

4 Rounds:

10 KB Swings

15 cal. Row

10 Goblet squat

15 cal. Row