CrossFit Ironside – CrossFit
Front Squat (1 Rep Max)
Opt.1: test 1RM
Opt.2: 3×1@ 90%
Opt.3: 3×10 @ 65%
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15/12 Calorie Row
12 Deadlifts
9 power Cleans
6 Squats (Front or Back Rack)
Rx 95/65
Rx+ 155/105
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
10 weighted step ups
10 walking 1 legged deadlifts