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