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