CrossFit Ironside – CrossFit
Clean (1 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 3×1@90% of 1 RM
Opt. 3 10 min EMOM @ 1 Clean
1 H Clean
1 Front Squat
(Work to a heavy single)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
9 Deadlifts
7 Squat Cleans
5 Barbell Burpees
Rx 95/65
Rx+ 135/85
Metcon (AMRAP – Reps)
Optional Accessory Work:
4 Rounds
Min 1 ME Plank
Min 2 ME R. Twists 25/15
Min 3 Rest