CrossFit Ironside – CrossFit
Back Squat (5 Rep Max)
Opt. 1 Test 5RM
Opt. 2 Texas Method
Opt. 3 Stength Accessory Work
Metcon (Time)
“Happy Hour”
3 Rounds:
12 Power Cleans
12 Chest to Bar Pull-ups/ Pullups
12 Push Jerks
12 Toes to Bar/ Leg-Raises
Rx 95/65
Rx+ 135/95
Metcon (Time)
Optional Strength Accessory Work
5 Rounds:
10 Glute Ham Bridges
30 sec. pause @ top
10 w. lunges (Each leg)