CrossFit Ironside – CrossFit
Snatch (3 Rep Max)
Opt.1 Test 3 Rep Max
Opt. 2 3×3 @ 75% of 1RM
Opt. 3 10 min EMOM 3 Reps @ 65%
Metcon (Time)
5 Rounds:
200 m. Row
10 DB H. Cleans
10 DB Deads
10 DB Pushups
Metcon (Time)
Optional Midline Work
4 Rounds:
15 Reverse Crunches
15 Sit-ups