CrossFit Ironside – CrossFit
Clean (1 Rep Max)
Opt. 1 60%X5, 70%X3, 75%X2, 80%X1, 85%X1, 90%X1, 95%X1, PR Attempt
Opt. 2 3×1 @ 90% of 1 RM
Opt. 3 10 min EMOM 3 Position Clean @ 70% of 1 RM
High Hang
Hang (above the knees)
Floor
Squat or Power version.
Metcon (Time)
5 Rounds:
200 m. Row
20 Wallballs
10 Burpees
Metcon (AMRAP – Reps)
8 min tabata:
Reverse Crunches + Sit-ups