CrossFit Ironside – CrossFit
Back Squat (5 rep Max)
Opt. 1 Test 5 RM
Opt. 2 5×5 @ 75% of 1RM
Opt. 3 12 min EMOM @ 64% of 1RM Back Squat
(3% increase from last week)
Even Minute: 3 Front Squats
Odd Minute: 6 Back Squats
Metcon (AMRAP – Reps)
3 Rounds:
Min 1 ME Calorie Row
Min 2 ME Burpee Box Overs (Facing)
Min 3 ME Wallballs
-Rest 2 mins-
Metcon (AMRAP – Reps)
Optional Summer Abs!
3 Rounds:
2 min AMRAP:
1 min Plank + ME W. sit-ups 25/15 +
-Rest 2 mins-