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