CrossFit Ironside – CrossFit
Clean and Jerk (5 RM)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2 3×5 @ 65% of 1 RM
Opt. 2 Stamina 10 min EMOM 3-5 reps @ 135/95
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
200 m. run/ 250 m. Row
10 DB STO Pressess/ HSPUs
10 KB Swings
Metcon (Weight)
Optional Accessory Work:
5×10 Barbell Rows
Work to heavy set of 10 reps