CrossFit Ironside – CrossFit

Clean and Jerk (1 Rep Max)

Opt. 1 50%x3, 60%x3, 70%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt

Opt. 2 Barbell Complex

1 Clean

1 H. Clean

1 Front Squat

1 Jerk

Metcon (Time)

4 Rounds:

15 Power Snatches

75 Double-unders/ 50 DU Attempts

Rx+ 95/65

Rx 75/55

Metcon (AMRAP – Reps)

Optional Accessory Work:

7 min Tabata:

Sit-ups and R. Twists 25/15