02/23/2017

CrossFit Ironside – CrossFit

Snatch (5-5-5-5-5)

Open athletes de-load or go light.

Metcon (AMRAP – Rounds)

10 min alt. EMOM

Even minute: Rx 10 Front Squats Rx+ 10 Overhead squats

Odd minute: 20 Box Jumps

Rx 95/65

Open athletes: 75/55