CrossFit Ironside – CrossFit
Front Squat (3×3 @ 85% of 1 RM (Last set is a M.E.))
Metcon (Time)
3 Rounds for Time:
Run 400 m.
10 Shoulder to (Rx 95/65 Rx+135/95) overheads
50 R. Twists (Rx 15/10 Rx+ 25/15)
50 Air Squats
*Use a bumper plate for the R. Twists