CrossFit Ironside – CrossFit
Back Squat (1 Rep Max)
Opt. 1 Test out 1 RM
Opt. 2 3×1 @ 90% of 1 RM
Opt. 3 12 min EMOM @ 55% of 1 RM Back Squat
Even Minute: 3 Front Squats
Odd Minute: 6 Back Squats
Metcon (Time)
5 Rounds:
(Rx)
200 m. Run
10 Pushups
10 Deadlifts 135/85
(Rx+)
200 m. Run
10 HSPUs
10 Deadlifts 185/125
Metcon (Time)
4 Rounds:
12 Knees-to-chest
12 W. Sit-ups