CrossFit Ironside – CrossFit
Back Squat (5×8)
Opt.1 : Jugg. Wk 4 5×8@ 65% of new TRM
Opt. 2: Pyramid 60%x8, 65%x8, 70%x8, then back down
Opt. 3: 50%x5, 60%x3, 70%x1, 75%x1, 80%x8
Metcon (Time)
3 Rounds:
12 Deadlifts
9 H. Cleans
6 STO Presses
200 meter run
Rx+ 155/105
Rx 115/75
Foundations 95/65
12 min cap