CrossFit Ironside – CrossFit
Thruster (5 Rep Max)
Opt. 1 Test out 5RM
Opt. 2 5×5 @ 75% of 1RM
Opt. 3 Open Prep 10 min EMOM 95/65lbs. 6-8 reps
Metcon (Time)
5 Rounds:
(Rx)
100 Single-unders
5 Pullups
15 1-arm snatches
5 Pullups
(Rx+)
50 Double-unders
3 Muscle-ups
15 1-arm snatches
3 Muscle-ups
Metcon (Time)
4 Rounds:
10 Reverse-Crunches
10 Strict-leg raises