CrossFit Ironside – CrossFit

Front Squat (1 Rep Max)

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 Drop-sets starting at 70% 3 Total sets drop 20-30% each set (Feel the burn)

Metcon (AMRAP – Rounds and Reps)

Partner Up!

15 min AMRAP:

(Rx)

200 Jump Rope

30 Wallballs

30 Pullups

(Rx+)

200 Double-unders

30 Thrusters 95/65

30 Pullups

Metcon (AMRAP – Reps)

Optional Saturday Swole-sesh

8 min tabata:

Bicep Curls + Skull crushers