CrossFit Ironside – CrossFit

Clean (5 Rep Max)

Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5

Opt. 2 10 min EMOM 5 Reps @ 55% of 1 RM

Opt. 3 Core accessory work

Power or Squat, lifters choice.

Metcon (Time)

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

(Rx) Wallballs + Burpees

(Rx+) Thrusters + Bar-facing burpees

Metcon (AMRAP – Reps)

10 min alt. tabata:

Reverse Crunches + flutter kicks