CrossFit Ironside – CrossFit

Snatch (3RM)

Opt.1 : Test 3RM

Opt. 2: 3×3 @ 75% of 1RM

Opt. 3: Complex

1 Snatch Pull

1 Snatch High-pull

1 Snatch

(Work to heavy 1RM)

Metcon (AMRAP – Rounds and Reps)

“Murph Prep”

15 min AMRAP:

6 Strict Pullups/ Pullups

10 Pushups

16 w. lunges

Metcon (No Measure)

Optional Skill Development:

10 min Handstand practice