CrossFit Ironside – CrossFit

Clean (3 RM)

Opt.1 Test out 3RM Power or Squat Clean

Opt. 2: 3×3@ 75% of 1RM

Opt. 3: Barbell Cycling, Sets of 3 working to a heavy 3RM (Recommended 115/75, 135/95, 155/105, 185/125 etc.

Metcon (Time)

For Time:

(Rx)

12 Pullups

12 Power Cleans 115/75

50 DU Attempts

9 Pullups

9 Cleans

50 DU Attempts

6 Pullups

6 Cleans

50 DU Attempts

3 Pullups

3 Cleans

50 DU Attempts

(Rx+)

12 Muscle-ups (Ring or Bar)

12 Power Cleans 155/105

50 Double-unders

9 MU’s

9 Cleans

50 Double-unders

6 MU’s

6 Cleans

50 Double-unders

3 MU’s

3 Cleans

50 Double-unders

Metcon (AMRAP – Reps)

Optional Accessory Work:

8 min tabata:

Knees-to-chest + R. Twists


Don’t forget the Open starts this Friday, sign up at the box! PS Dave Castro… still a prick!