CrossFit Ironside – CrossFit

Back Squat (3 Rep Max)

Opt 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

Opt 2: Pyramid 75%x3, 80%x3, 85%x3, then down, last set is ME

Opt 3: 10 min EMOM 75%x3

Metcon (AMRAP – Reps)

Partner Up!

15 min AMRAP

200 m. Run

5 Clean and Jerks

+ Max-Effort Calorie Row

Rx 95/65

Rx+ 135/95
1st person starts on run and C+Js while the 2nd person rows for calories. Once the 1st person finishes C+Js, switch.

Enter total calories rowed into Wodify