CrossFit Ironside – CrossFit
Back Squat (1 RM)
Opt. 1: 50% x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2: 3×1 @ 90%
Opt. 3: 4 Rounds:
Superset Back Squat @ 50% of 1 RM + Dumbell Lunge 50/35 (Back to back ME, Rest 2-3 min inbetween sets)
Metcon (AMRAP – Rounds and Reps)
“Murph Prep”
15 min AMRAP:
5 Goblet Squats
10 W. Step-ups
15 Pushups
Rx+ 1-50/35lbs. Dumbell or weighted vest
Rx Choose a challenging weight
Metcon (AMRAP – Reps)
8 min tabata:
Bicep curls + L. Raises