CrossFit Ironside – CrossFit
Back Squat (5 Rep Max)
Opt. 1 Test 5 Rep Max
Opt. 2 10 min EMOM @ 55% OF 1RM
Opt. 3 Open Prep -Overhead Squat- 5RM or EMOM
Metcon (Time)
8 Rounds:
(Rx)
5 Pullups
10 Squats 95/65
50 Single-unders
(Rx+)
5 Chest-to-bar
10 Overhead Squats 95/65
30 Double-unders
Metcon (AMRAP – Reps)
Optional Abs:
8 min EMOM
6-8 Strict Leg-Raises
Last set Max-Effort