CrossFit Ironside – CrossFit

Back Squat (5 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5

Opt. 2 3×5 Paused Squat @ 65% of 1RM

Opt.3 10 min EMOM 5 Reps @ 55% of 1 RM

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

50 Calorie Row

40 Wallballs

30 Pullups

20 Cleans

10 Barbell Burpees

Rx 95/65

Rx+ 135/95