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