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