CrossFit Ironside – CrossFit

Overhead Squat (1 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt

Opt. 2 10 min EMOM 2 reps @ 80% of 1 RM

Opt. 3 Front Squat 1 RM

Metcon (AMRAP – Reps)

3 Rounds:

Min ME Cal. Row

Min ME Hang Snatch

Min ME Barbell Burpees (L.)

-Rest 2 mins-

Rx 75/55

Rx+ 115/75