03/14/2019

CrossFit Ironside – CrossFit

Power Clean (3 RM)

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

Opt. 2 5×3@ 80% of 1RM

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15/12 Calorie Row

15 1-arm snatches

15 Box-overs

10 Burpees