CrossFit Ironside – CrossFit
Clean (5 Reps)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2: 3×5 @ 70% of 1RM
Opt. 3 Clean Complex:
1 Clean
1 Hang Clean
1 Front Squat
Power or Squat
Metcon (Time)
For Time:
50 Deadlifts
40 Wallballs
30 Pullups (Rx+CTB)
20 Barbell Burpees
10 Squat Cleans
Rx+155/105
Rx 95/65
Metcon (Time)
Optional Accessory Work:
5 Rounds:
12 Dumbbell Rows
12 Dumbell Lateral Raises