CrossFit Ironside – CrossFit
Back Squat (5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 Tempo Squat (3-5 sec.) @ 55% of 1RM
Opt.3 Overhead Squat opt. 1 or 2
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
12 KB Swings
9 1-arm DB Thrusters
6 Burpees/ 1-arm Devil’s press
Metcon (Time)
Optional Strength Accessory Work:
4×10
DB Row + Bent-over L. Raises