CrossFit Ironside – CrossFit
Back Squat (65%x2, 72.5%x2, (4×5 @ 77.5%)
Option 1: (Jugg Wk.8) 4×5 @ 77.5% of TRM
Option 2: 5×10 Back-rack barbell lunge. Increase load each set
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
(Rx)
5 Pullups
10 1-arm DB Lunge (chall.#)
5 Pull-ups
10 1-arm DB Snatches
(Rx+)
3 Muscle-ups (Ring or Bar)
10 1-arm DB Lunge (52/35)
3 MU’s
10 1-arm DB Snatch