CrossFit Ironside – CrossFit
Clean (1 Rep Max)
Opt.1: Test 1 RM
Opt. 2: 3×1 @ 90% of 1 RM
Opt. 3: Technique Complex
1 Clean Pull
1 Clean High-pull
1 Clean
(Build to a heavy single)
Metcon (AMRAP – Reps)
2 Rounds:
2 min AMRAP:
200 M. Run + (Rx) ME Pull-ups/ (Rx+) Muscle-ups
-Rest 1 min-
2 min AMRAP:
200 M. Run + ME(Rx) Wallballs/(Rx+) Thrusters
-Rest 1 min-
Metcon (AMRAP – Rounds and Reps)
Optional Accessory Work:
8 min AMRAP:
15 Knees-to-chest
30 R. Twists