CrossFit Ironside – CrossFit
Clean (3-3-3-3-3)
Metcon (AMRAP – Reps)
2 Rounds: 4 min alternating EMOM
Round 1:
Even minute: 6 Cleans 95/65 (Rx+135/95 Squat)
Odd minute: 10 Shoulder to overheads (Rx+HSPU’S)
+ 1 min Max-Effort Cleans
-Rest 3 mins-
Round 2:
Even minute: 10 Shoulder to overheads (Rx+ HSPU’s)
Odd minute: 6 Cleans
+1 min Max-Effort Shoulder to overheads (Rx+HSPU’s)
Metcon (Weight)
Optional Accessory work:
Rest 5-10 mins
Then perform 5×10 dumbbell weighted step ups, starting light and progressively increasing load up to a heavy set of 10
Enter weight