CrossFit Ironside – CrossFit
Clean and Jerk (3 Rep Max)
Opt.1 Test 3 Rep Max
Opt. 2 3×3@75% of 1 RM
Opt. 3 Stamina 10 min EMOM 5-6 reps @ 135/95
Power or Squat
Metcon (Time)
5 Rounds:
30 Double-unders/ Single-unders
9 Deadlifts
7 H. Cleans
5 STO Presses
Rx 95/65
Rx+155/105