12/03/2019

By on Dec 3, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Clean (3 Rep Max)

Opt. 1 Test 3 Rep Max

Opt. 2 Texas Method 5×3 Power Clean 2.5-5lbs. heavier than last week

Opt. 3 10 min EMOM 3 Reps @ 65% of 1RM

Metcon (Time)

For Time:

10,9,8,7,6,5,4,3,2,1

Clean and Jerks w/

30 Double-unders/ 60 Single-unders

Rx 95/65

Rx+135/95

Metcon (Time)

Optional Accessory Work:

4 Rounds:

15 W. Sit-ups

30 R. Twists 25/15

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