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