CrossFit Ironside – CrossFit
Front Squat (5 Rep Max)
Opt.1 Test 5 Rep Max
Opt. 2 Pyramid 70%x5, 75%x5, 80%x5, then down and Max-Effort
Opt.3 3 Drop sets starting @ 70%
Metcon (Time)
For Time:
(Rx)
3 Rounds:
400m. Run
10 Power Cleans 115/75
-Rest 1 min-
(Rx+)
3 Rounds:
400 m. Run
10 Squat Cleans
-Rest 1 min-
Rnd.1 135/85
Rnd.2 155/105
Rnd.3 185/125
Metcon (Weight)
5 Rnds.
50ft. Death March