CrossFit Ironside – CrossFit
Clean (5 Rep Max)
Opt.1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2: 3×5 @ 75% of 1 RM
Opt. 3: Hang Clean 5 RM
Metcon (AMRAP – Rounds and Reps)
Partner Up!
15 min AMRAP:
(Rx)
50 Deadlifts 135/95
40 KTC
30 Cleans 95/65
20 Pull-ups
10 Snatches 95/65
(Rx+)
50 Deadlifts 225/155
40 TTB’s
30 Squat Cleans 135/95
20 Muscle-ups
10 Snatches 135/95