CrossFit Ironside – CrossFit

Back Squat (5 rep Max)

Opt. 1: Test 5RM

Opt. 2: 4×5 @ 77.5%

Opt.3: Speed Squats starting @ 50% of 1RM 10 MIN EMOM 5 Reps

Metcon (Time)

10 Rounds:

8 TTBs/KTC

30 Double-unders/ Attempts

Metcon (AMRAP – Reps)

3 Rounds:

min 1 ME: Goblet Squats

min 2 ME: W. lunges

min 3: rest

50/35