CrossFit Ironside – CrossFit

Snatch (5 rep max)

Opt. 1: Test 5 rep max

Opt. 2: 3×5 @ 75% of 1 RM

Opt. 3: Overhead Squat/ Test 5RM

Metcon (Time)

5 Rounds:

6 Snatches

50 Double-unders/ Attempts

Rx 95/65

Rx+ 135/95

Metcon (Weight)

Optional Ass. Work:

5×10 Barbell Good-mornings

Start light build to a heavy set of 10 reps