CrossFit Ironside – CrossFit
Front Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+)
Opt. 1 Work up to a heavy 5 rep Max PR Attempt
Opt. 2: 70%x5, 75%x5, 80%x5 then back down. Last set M.E.
Opt. 3: De-load 40%x5, 50%x5, 60%x5
Metcon (AMRAP – Reps)
4 Rounds:
2 min AMRAP:
(Rx)
50 DU Attempts/100 Single-unders +
ME Cleans 95/65
-2 min Rest-
(Rx+)
75 Double-unders +
ME Squat Cleans 135/95
-2 min rest-
Metcon (AMRAP – Reps)
Mid-line Assistance Work:
6 min tabata:
Leg-raises + Sit-ups