CrossFit Ironside – CrossFit

Back Squat (3 Rep Max)

Opt.1 Test out 3 Rep Max

Opt. 2 7×3 Paused Squats @ 70% of 1 RM (3 sec. pause)

Opt. 3 10 min EMOM 3 reps @ 75% of 1 RM

Metcon (Time)

For Time:

3 Rounds

(Rx)

21 Knees-to-chest

15 Pushups

9 Front Squats 95/65

(Rx+)

21 TTB/KTC

15 HSPUs

9 Front Squats 135/85

Metcon (Time)

4 Rounds:

50 ft. Death march