CrossFit Ironside – CrossFit
Back Squat (5 Rep Max)
Opt.1 Test 5RM
Opt. 2 5×5 Pause Squat @ 60% of 1 RM (2 sec pause.)
Opt. 3 10 min EMOM 5 reps @ 65% of 1RM
Metcon (Time)
On the 2:00 min
200 m. Run +
2 Rnds:
25 TTB’s/KTC
25 HSPU’s/ DB Presses
14 min cap.
Metcon (Time)
3 Rounds:
Walking Dumbell Lunges
Drop set style
Accumulate 100 reps