CrossFit Ironside – CrossFit
Back Squat (8 Rep Max)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
Opt. 2: Pyramid: 60%x8. 65%x8, 70%x8, then back down, Max-effort on Last set
Opt.3 Super-set Back Squat @ 50% of 1 RM + Dumbell Lunge (Challenging weight)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Burpees
10 Box-Jumps
15 KB Swings (Rx+50/35)
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
30 sec. Top of the minute wall-sit + ME Goblet Squats (Challenging weight)