CrossFit Ironside – CrossFit
Sumo Deadlift (1 Rep Max)
Opt.1 Test 1 Rep Max
Opt. 2 10 min EMOM 2 Reps @ 75% of 1RM
Opt. 3 Snatch opt. 1 or 2
Metcon (AMRAP – Reps)
Partner WOD/ but use your own bar 🙂
3 min AMRAP:
100 Single/Double-under buy-in
then ME Clean and Jerks
-Rest 1 min-
3 min AMRAP:
100 Single/Double-under buy-in
then ME Pullups/Muscle-ups
-Rest 1 min-
3 min AMRAP:
100 Single/Double-under buy-in
then ME Box-over Burpees
-Rest 1 min-
Rx Dumbbells or 95/65
Rx+135/95
Teams will both perform the buy-in and then 1 person rests while the other starts to tally reps.
We will be tracking C+J’s, Pullups, and Box-over burpees!
Lets get it Ironside!