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