CrossFit Ironside – CrossFit
Clean (3 Rep)
Option 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Option 2: 3×3 @ 80% of 1 RM
Option 3: 10 min EMOM 3 Reps starting @ 70% of 1 RM. Increase if appropriate.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Burpees
10 KTC
15 Lunges (bodyweight)
(Rx+)
5 Burpees
10 TTB’S/ KTC
15 W. Lunges 50/35 (1 Dumbbell)