CrossFit Ironside – CrossFit
Back Squat (Test 5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2 10 min EMOM @ 55% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Rounds and Reps)
Partner DT
15 min AMRAP:
24 Deadlifts
18 H. Cleans
12 STO Presses
200 Single-unders/ 100 Double-unders
Rx 95/65
Rx+ starts @ 115/75 ascends in weight each round completed
Metcon (Time)
Optional Accessory Work:
5 Rounds:
10 Good-mornings
10 Dumbbell Lunges
Choose a relatively light weight for each movement