CrossFit Ironside – CrossFit

Back Squat ((5-5-5+) then (3×5@70% of 1 RM))

Work up to a heavy 5 rep max then perform 3 backdown sets of 5 reps at 70% of 1 RM. Last set is ME.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

16 KB Snatches (Rx+52/35)

16 W. Lunges

30 R. Twists 25/15# bumper plate

400 m. run