05/12/2015

CrossFit Ironside – CrossFit Daily

One and a quarter back squat (3-3-3-3-3)

Warm up to 70% of 1RM then complete 3 sets of 3 reps. All sets should be at the same weight.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

300 m. row

8 Dips

12 AKBSwings