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