CrossFit Ironside – CrossFit
Clean (3-3-3-1-1-1)
Squat Clean if possible otherwise power clean.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
(Rx+)
12 Squat Cleans 135/95
50 DU’s
12 HSPU’s
9 Squat Cleans 155/105
50 DU’s
9 HSPU’s
6 Squat Cleans 185/125
50 DU’s
6 HSPU’s
(Rx)
12 Cleans 115/75
15 DU attempts
12 STO Presses
9 Cleans
15 DU attempts
9 Presses
6 Cleans
15 DU attempts
6 Presses
(Masters)
10 Dumbell Cleans
50 Single-unders
10 Dumbell Presses