CrossFit Ironside – CrossFit
Back Squat (1 Rep Max)
Opt.1 Test out 1 Rep Max
Opt. 2 3×1 @ 90% of 1RM
Opt. 3
3 min EMOM 2 Reps @ 80% of 1 RM
-Rest 1 min-
3 min EMOM 5 Reps @ 70% of 1 RM
-Rest 1 min-
3 min EMOM 8 Reps @ 60% of 1RM
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
5 Burpees
10 KB Swings
15 Wallballs
Metcon (Time)
Optional Mid-line accessory work:
3 Rounds:
25 w. sit-ups 25/15
25 r. crunches