CrossFit Ironside – CrossFit
Front Squat (1 Rep Max)
Opt. 1 Test out 1 RM
Opt. 2 10 min EMOM 2 Reps @ 80% of 1 RM
Opt. 3 Tempo Squat (5 sec. descent) Work to a heavy 1 RM
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
3 Cleans
3 Push-jerks/HSPUs
6 Cleans
6 Push-jerks/HSPUs
9 Cleans
9 Push-jerks/HSPUs
Rx 95/65
Rx+ starting weight 115/75
Cleans increase after each RND Completed
Metcon (AMRAP – Reps)
Optional Mid-line work:
8 min tabata:
Toe-touches + Reverse Crunches