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