03/2019

By on Jun 13, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Clean (1 Rep Max)

Opt. 1 60%X5, 70%X3, 75%X2, 80%X1, 85%X1, 90%X1, 95%X1, PR Attempt

Opt. 2 3×1 @ 90% of 1 RM

Opt. 3 10 min EMOM 3 Position Clean @ 70% of 1 RM

High Hang

Hang (above the knees)

Floor

Squat or Power version.

Metcon (Time)

5 Rounds:

200 m. Row

20 Wallballs

10 Burpees

Metcon (AMRAP – Reps)

8 min tabata:

Reverse Crunches + Sit-ups

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