CrossFit Ironside – CrossFit
Back Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMRAP)
Metcon (AMRAP – Rounds and Reps)
(Rx)
10 min AMRAP
1 Burpee
10 Wallballs
2 Burpees
10 Wallballs
3…
10… etc
(Rx+)
10 min AMRAP
1 Barbell Burpee
5 Thrusters
2 Barbell Burpees
5 Thrusters
3…
5… etc.
Rx add a burpee to each round completed
Rx+ add a barbell burpee to each round completed.