CrossFit Ironside – CrossFit
Front Squat (5 Rep Max)
Opt.1 Test 5 Rep Max
Opt. 2 5×5@ 75% of 1 RM
Opt. 3 12 min alt. EMOM @ 65% of 1RM
Even Minute: 5 one-and-a-quarter squats
Odd Minute: -Rest-
Metcon (Time)
4 Rounds:
15/12 Calorie Row
5 Pullups/ CTB
15 Wallballs
5 Pullups/ CTB
Metcon (AMRAP – Reps)
Pullup Challenge:
4 Rounds
Min 1: ME Strict/Ass. Pullups
Min 2: Rest