CrossFit Ironside – CrossFit
Front Squat (Test 1 RM)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 3×1 @ 90% of 1RM
Opt. 3 Ascending EMOM
3 min EMOM 5 Reps @ 65%
-Rest 1 min-
3 min EMOM 3 Reps @ 75%
-Rest 1 min-
3 min EMOM 1 Reps @ 85%
Metcon (Time)
4 Rounds:
15/12 Calorie Row
5 Pullups/ Chest-to-bar
10 Back Squats
5 Pullups/ Chest-to-bar
(Rx) 95/65
(Rx+)155/105
13 min cap
Metcon (AMRAP – Reps)
Summer Abs:
3 Rounds:
2 min AMRAP:
Min Plank + ME R. Twists 25/15# bumpers
-Rest 1 min-