CrossFit Ironside – CrossFit
Back Squat (1 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 PR Attempt
Opt. 2 10 min EMOM 2 Reps @ 80% of 1RM
Opt. 3 Overhead Squat opt. 1 or 2
Metcon (AMRAP – Reps)
3 Rounds:
Min 1 ME Back Squat (From rack)
Min 2 ME Burpees
Min 3 ME Calorie Row
Min 4 -Rest-
Rx 75/55
Rx+ 135/95
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 Reverse Crunches
15 R. Twists