CrossFit Ironside – CrossFit

Front Squat (1 RM)

Opt.1: Test out 1RM

Opt. 2: 3×1 @ 90% and above

Opt. 3: (5sec.) Tempo 1RM. Work to a heavy single

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

(Rx)

5 Power Cleans 115/75

50 DU Attempts/ 100 Single-unders

5 Pullups

(Rx+)

5 Power Cleans 155/105

50 Double-unders

1 Rope Climb

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 W. Sit-ups

20 Sec. plank