CrossFit Ironside – CrossFit
Back Squat (10 Rep Max)
Opt. 1 Test 10 RM
Opt. 2 3×10 @ 67.5% of 1 RM
Opt. 3 Drop sets starting @ 70%, dropping 20-30% each additional set (3 Total) 3-4 Rounds
Metcon (Time)
For Time:
1000 m. Row
3 Rounds:
10 Cleans
10 Bar Facing Burpees
Rx 95/65
Rx+135/95
Metcon (AMRAP – Reps)
Optional Accessory Work:
3 Rounds: Start with empty Barbell
Min ME Good-mornings
Min ME Barbell Lunge
Min -Rest-