CrossFit Ironside – CrossFit
Back Squat (3 Rep Max)
Opt. 1: Test 3RM
Opt. 2: 5×3 @ 80% of 1 RM
Opt. 3: Speed squats
10 min EMOM @ 70% of 1RM
Metcon (Time)
6 Rounds:
5 Clean and Jerks
200 m. Run
Rx (95/65)
Rx+ 155/105
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 Knees-to-chest
20 flutter-kicks