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