CrossFit Ironside – CrossFit
Push Press (1 Rep Max)
Opt.1 Test 1 Rep Max
Opt. 2 3×1 @ 90% of 1 RM
Opt. 3 10 min EMOM 5 Reps @ 75% of 1 RM
Metcon (Time)
For Time:
(Rx)
10,9,8,7,6,5,4,3,2,1
Hang Cleans w/ 60 Single-unders or 30 DU Attempts in between Cleans 95/65
(Rx+)
10,9,8,7,6,5,4,3,2,1
Hang Cleans w/30 Double-unders in between Cleans 135/95
Metcon (AMRAP – Reps)
Mid-line: 4 Rounds:
Min ME W. sit-ups 25/15
Min ME Flutter kicks
-rest 1 min-