CrossFit Ironside – CrossFit
Hang Snatch (5-5-5-5-5)
Perform Snatch from hang position (Top of the knee-to pockets
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
400 M. Run
Rope Climb Rx 10 ft. Rx+ 15ft.
12 1 arm-snatches Rx Chall. D.B. Rx+ Chall K.B.
Rope Climb Rx 10 ft. Rx+ 15 ft.
Handstand/ Handstand Walk Challenge (Optional Accessory Work) (1-1-1-1-1)
8 max-effort attempts:
1 Handstand Holds
rest 30 seconds
1 Handstand Walk
Scalling options:
Hold against wall
Shift hands in handstand hold
