CrossFit Ironside – CrossFit
Back Squat (8 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
Opt. 2 5×8 @ 65% of 1RM
Opt. 3 Barbell Walking lunges 5×16
(8 each leg/ increase weight each set)
Metcon (AMRAP – Reps)
15 min AMRAP:
Partner Up!
200 m. Run
15 Pullups/CTB
200 m. Run
15 Thrusters
200 m. Run
20/16 Calorie Run
You run while partner performs reps then switch.
(ex.)
Partner A Runs
Partner B Performs 15 pull-ups
Once each of you are done you switch
Partner B Runs
Partner A Performs 15 pull-ups
You cannot move on to the next movement until you and your partner have completed their work
Score total teams reps.
Do not score run