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