CrossFit Ironside – CrossFit
Back Squat (8 RM)
Opt. 1 Test 8 Rep Max
Opt. 2 3×8 @ 72.5% of 1RM
Opt.3 10 min EMOM @ 50% of 1RM
Even Minute: 3 Front Squats
Odd Minute: 5 Back Squats
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
1 Burpee
1 Pullup/ CTB
1 Goblet Squat/50/35
2…
2…
2…
3…
3…
3…
Metcon (AMRAP – Reps)
Optional Mid-line
8 min tabata:
Flutter kicks + R. Twists 20/15lbs.