CrossFit Ironside – CrossFit
Front Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Rx
12 power cleans 115/75
100 single-unders
12 barbell burpees
9 power cleans
100 s.u.s
9 barbell burpees
7 power cleans
100 s.u.s
7 barbell burpees
Rx+
12 squat cleans 135/95
50 Double-unders
12 Barbell burpees
9 squat cleans 165/110
50 D.U.s
9 barbell burpees
7 squat cleans 185/125
50 D.U.s
7 barbell burpees