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