CrossFit Ironside – CrossFit

Front Squat (3 rep max)

Opt.1 Test 3 Rep Max

Opt. 2 3×3 at 80% of 1 RM

Opt. 3 10 min EMOM @ 65% of 1RM

3 one-and-a-quarter squats

Metcon (Time)

Partner WOD

2 Rounds:

50 wall balls/thrusters (95/65)

40 knees-to-chest/T2B

30 power snatches (95/65)

20 barbell burpees

10 pull-ups/muscle-ups