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