CrossFit Ironside – CrossFit
Front Squat (5 RM)
Opt.1 Test 5RM
Opt. 2 5×5 @ 75% of 1RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Pullups
10 Squats 95/65
30 DU Attempts
(Rx+)
3 Muscle-ups
10 Squats 135/95
30 Double-unders
Metcon (AMRAP – Rounds and Reps)
Optional summer-bod accessory work:
8 min AMRAP:
10 Reverse Crunches
20 sec. Plank