CrossFit Ironside – CrossFit

Front Squat (3 Rep)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

Opt. 2 7×3 @ 75% of 1 RM

Opt. 3 Tempo Front Squat 5 second descent (Work to a heavy set of 3)

Metcon (Time)

7 Rounds:

5 pull-ups

10 Dumbell Lunges

5 Burpees

10 Dumbell Deadlifts

Rx+50/35

Metcon (AMRAP – Reps)

Optional Mid-line Work:

10 Min EMOM

Even min: ME TTB’s/leg-raises + ME plank w/remainder minute

Odd min: Rest

Track TTB’s and Leg-Raises