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