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 1RM
Opt. 3 Strength Accessory Work
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
2 Rounds of “Macho Man”
3 Power Cleans
3 Front Squats
3 Jerks
then
50 Double-unders/Single-unders
Rx 95/65 or Dumbbells
Rx+ 135/95
Metcon (Time)
Optional Strength Accessory Work:
5×10 W. Step-ups/ Pistols + Good-mornings