CrossFit Ironside – CrossFit

Front Squat (3 Rep Max)

Opt. 1: Test 3 Rep Max

Opt. 2: 5×3@ 82.5% of 1 RM

Opt. 3: Superset Front Squat + Back Squat @ 50% of 1RM Front Squat

Metcon (Time)

5 Rounds:

(Rx)

200 M. Run

5 STO Presses 95/65

10 Knees-to-chest

5 STO Presses

(Rx+)

200 M. Run

5 Strict HSPUs

10 TTB’s

5 Strict HSPUs

Metcon (Weight)

Optional ASSistance Work:

5×10 Barbell Backrack Lunges

Start light work to a heavy set