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