CrossFit Ironside – CrossFit
Overhead Squat (5 Rep Max)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1,85%x5+
Opt. 2: 5×5 Paused squats (3 sec.) @ 50% of 1 RM
Opt. 3: 10 min EMOM 5 reps @ 60% of 1 RM
Metcon (AMRAP – Rounds and Reps)
Partner WOD!
15 min AMRAP:
10 Pullups/ Muscle-ups
200 m. Run
30 Power Snatches
400 m. Run
30 Overhead Squats
800 m. Run