CrossFit Ironside – CrossFit
Front Squat (5 Rep Max)
Opt. 1: Test out 5RM
Opt. 2: 4×5 @ 77.5% of 1RM
Opt. 3: 1 1/4 quarter squat
Metcon (Time)
7 Rounds:
5 DB Hang Cleans
10 DB Deadlifts
5 DB Hang Cleans
15 Wallballs
Rx+50/35
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Dumbbell lunge + Single leg Dumbbell Deadlift