CrossFit Ironside – CrossFit

Snatch (3 Rep Max)

Opt.1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3

Opt. 2: 5×3 @ 80% of 1 RM

Opt. 3: Overhead Squat 3 Rep Max

Metcon (Time)

4 Rounds:

(Rx)

15/12 Calorie Row

10 Snatches 75/55

10 Front Squats

(Rx+)

15/12 Calorie Row

10 Snatches 95/65

10 Overhead Squats

Metcon (AMRAP – Reps)

Optional Accessory Work:

8 min tabata:

Dumbbell Deadlifts + Glute ham bridges