CrossFit Ironside – CrossFit
Back Squat (8 RM)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
Opt.2 texas method 1×5 2.5-5lbs. Heavier than last week
Opt. 3 10 min alt. Emom@ 55% of 1 RM
Even min: 3 front squats
Odd min: 5 back squats
Metcon (AMRAP – Reps)
3 Rounds:
3 min AMRAP
3 Rnds of “Cindy”
5 pullups
10 pushups
15 Air Squats
Then ME Double-unders/Single-unders
-rest 2 mins-
Each 3 min AMRAP will begin with 3 rnds of cindy. If you finish the 3 rnds the remainder of the time you will perform a max effort set of jump rope
Enter total reps including your cindy reps into wodify