CrossFit Ironside – CrossFit
Front Squat (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 10 min EMOM 3 Reps @ 65% of 1 RM
Opt. 3 6×3 Paused Front Squat @ 75% of 1 RM (2-3 sec. pause)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 Wallballs
9 D.B. Hang Cleans
6 Box Jumps