CrossFit Ironside – CrossFit
Back Squat (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 10 min EMOM @ 65% OF 1RM 3 Reps
Opt. 3 Open Prep -Overhead Squat- 3RM or EMOM
Metcon (Time)
3 Rounds for Time:
20/15 Calorie Row
5 Barbell Burpees
15 Squats/ OH Squats 95/65
5 Barbell Burpees
-Rest 2 mins-
Metcon (Time)
Optional Abs:
W. Sit-ups
H. Knees-to-chest
R. Twists
Accumulate 150 reps Total.
-Giant sets-
Start with sit-ups then move to KTC then R. Twist
Rest as needed in-between sets
10 min cap