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