CrossFit Ironside – CrossFit

Back Squat (3 Rep Max)

Opt.1 50%X5, 60%X3, 70%X2, 75%X1, 80%X1, 85%X1, 90%X3+

Opt. 2 10 min EMOM 3 Reps @ 65% of 1RM

Opt. 3 Overhead Squat opt. 1 or 2

Metcon (Time)

3 Rounds:

21 KB Swings

15 Wallballs/Thrusters 95/65

9 Burpees/ Bar-Facing

Metcon (Time)

Optional Accessory Work:

4 Rounds:

50 ft Front Rack KB Lunge