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.


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