CrossFit Ironside – CrossFit
Back Squat (Test 1 RM!)
Opt. 1 Test 1 RM
Opt. 2 Texas Method 5RM 2.5-5lbs. heavier than last week
Opt. 3 Optional Strength Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Pullups
5 Cleans 95/65
50 Single-unders
(Rx+)
3 Muscle-ups (Ring or bar)
5 Squat Cleans 135/95
30Double-unders
Metcon (AMRAP – Rounds and Reps)
10 min EMOM
6 W. Step-ups/ Pistols
10 b. good-mornings
Go for quality of movement. Use the EMOM for structure. Rest as needed