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