CrossFit Ironside – CrossFit
Front Squat (5 Rep Max)
Opt. 1 Test out 5 Rep Max
Opt. 2 6×5 @ 65% of 1 RM Paused Front Squat (1-2 sec. pause at bottom)
Opt. 3 10×5 EMOM @ 55% of 1 RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Hang Cleans
200 m. Run
10 Squats
200 m. Run
Metcon (AMRAP – Reps)
Optional Accessory work
8 min tabata:
W. Lunges + W. Wall-sit