CrossFit Ironside – CrossFit
Clean (3 Rep Max)
Opt. 1 Test out 3 Rep Max
Opt. 2 10 min EMOM 3 reps @ 65% of 1RM
Opt. 3 Tech. 3 Position Clean
High-Hang
Hang above knee
Floor
(Work to a heavy 1RM)
Metcon (AMRAP – Reps)
4 Rounds:
Min ME Calorie Row
Min ME Ring-Dips/ Pushups
Min ME Squat Cleans
-Rest 1 min-
Metcon (Weight)
Optional Accessory Work:
5×8 Barbell Row
Work to a heavy 8 Rep Max