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: 3×1@ 90% of 1 RM

Opt. 3: 3×10 @ 65% of 1RM

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

50 Double-unders/Attempts/ Single-unders

40 Dumbell Deadlifts

30 DB Lunges

20 DB Hang Power Cleans

10 DB Thrusters

Rx Challenging Weight

Rx+ 45-50/30-35