CrossFit Ironside – CrossFit
Back Squat (10 Rep max)
Option 1: test 10 rep max
Option 2: 3×10 @ 60% of 1 RM
Option 3: 12 min EMOM @ 58%
(3% increase from last week) of 1 RM Back Squat
Even Minute: 3 Front Squats
Odd Minute: 6 Back Squats
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 STO Presses 115/75
10 Deadlifts
100 Single-unders
(Rx+)
5 Strict HSPUs
10 Deadlifts 225/155
50 Double-unders
Metcon (Time)
3 Rounds
Knees-to-chest drop set style
Start with 2 med-ball
max-effort heavy med-balll
Then max-effort lighter med-ball
Then bodyweight max-effort
-rest-
3 rounds or 150 reps