CrossFit Ironside – CrossFit

Snatch (1 Rep Max)

Opt. 1 Test out your 1 RM

Opt. 2 3×1 @ 90% of 1 RM

Opt. 3 Complex

1 Hang Snatch

1 Snatch

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15/12 Calorie Row

15 Ground-to-overhead 75/55

10 Barbell Burpees
You may snatch or clean and jerk the ground to overhead

Metcon (AMRAP – Reps)

8 min EMOM:

30 sec. plank + ME Knees-to-chest