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