CrossFit Ironside – CrossFit
Back Squat (3-3-3-1-1-1+)
Option 1 work up to a heavy 1 rep Max and shoot for 5-10lbs. PR
Option 2 Pyramid up 75%x3, 80%x3, 85%x3, 90%x1, 95%x1 then back down
Option 3 3×1@ 90%
Get a spot!
Metcon (Time)
For time:
(Rx+)
21 Thrusters
100 Double-unders/ 50 DU Attempts
15 Thrusters
100 Double-unders/ 50 DU Attempts
9 Thrusters
100 Double-unders/ 50 DU Attempts