CrossFit Ironside – CrossFit
Back Squat (3 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 10×3 EMOM @ 65% of 1 RM
Opt. 3 5×3 Tempo squat @ 75% of 1 RM (5 sec.)
Metcon (AMRAP – Rounds and Reps)
“Dangerous Dads with Daughters WOD”
Joe’s Baby WOD
Partner Up!
15 min AMRAP:
21 Calorie Row
15 Pullups/ Chest-to-bar
9 Thrusters
Partner will hold KB Deadlift while other partner works, Switch on each movement