CrossFit Ironside – CrossFit Daily

One and a quarter back squat (5-5-5)

1st descent focus on control and staying tight through your mid-line.

2nd descent focus on speed out of the bottom position.

Warm up to 65% of 1 RM Back Squat. Perform all 3 sets at same weight.

Metcon (AMRAP – Reps)

8 min AMRAP

Perform max effort ring dips, everytime you break perform 30 AKBS. 35/26#

enter total ring dips into wodify

rest 30 sec. then…

1-Mile Run (Time)

Max Effort 1-Mile Run