CrossFit Ironside – CrossFit

Back Squat (8 Rep Max)

Opt. 1: Test 8 RM

Opt. 2: 3×8 @ 65% of 1 RM

Opt. 3: 12 min EMOM @ 61% of 1RM Back Squat

(3% increase from last week)

Even Minute: 3 Front Squats

Odd Minute: 6 Back Squats

Metcon (Time)

3 Rounds:

75 DUs/ 150 S.U.S

25 Goblet Squats 50/35

10 Pullups/ CTB

Metcon (Time)

Optional Mid-line Accessory work

3 Rounds:

15 Knees-to-chest

20 flutter kicks

30 sec. plank