CrossFit Ironside – CrossFit
Back Squat (10 Rep Max)
Opt 1: 50%x5, 60%x3, 70%x1, 75%x10
Opt. 2: Pyramid 60%x10, 65%x10, 70%x10, 65%x10, 60%xME
Opt. 3: 10 min EMOM
Even minute: 10 Back Squats @ 60%
Odd minute: Rest
Metcon (AMRAP – Rounds and Reps)
Partner Up!
15 min AMRAP:
(Rx)
4-400 m. Run Buy-in Then
AMRAP:
50 STO Presses 95/65
50 Pullups
50 Front Squats
(Rx+)
4-400 m. Run Buy-in Then
AMRAP:
50 HSPU’s
50 Chest-to-bar Pullups
50 Front Squats 135/95
Work/ Rest WOD- You work while your partner rests, breakup reps however you wish.
Metcon (Time)
Optional Accessory Work:
Partner Up!
150 Single-leg V-ups while your partner planks
8 min cap