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