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