CrossFit Ironside – CrossFit

Back Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+)

LAST WEEK OF JuGgERnaUGt! Come in and test out your 3RM!

Metcon (Time)

For Time:


Pullups (Rx+ CTB) and Burpees
For Rx and Rx+ we will be doing our burpees at the bar we are doing our pullups and touching the bar at the top of each rep!

Metcon (Time)

Optional Assistance work:

3 Rounds:

50 Lunges

-Rest 2 mins between rounds:

Start with 50/35 dumbells. Incorporate drop down sets.