CrossFit Ironside – CrossFit

Snatch ((3×2@85% of 1RM))

Perform the following warm-up sets 60%x2, 70%x2, 75%x2, 80%x2

Metcon (AMRAP – Rounds)

“Snatch Practice”

10 min EMOM

1 Snatch

1 Hang Snatch

1 Overhead Squat

Start Light, add weight if appropriate.

Assistance Work

***Optional***

Perform 5×5 Negative Pullups with a 6 second tempo