CrossFit Ironside – CrossFit

Snatch (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3)

Power or Squat version depending on how your legs feel.

Option 1: Build to a heavy 3 RM

Option 2: Technique Work

1 Snatch Pull

1 Snatch High-Pull

1 Snatch

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 Snatches

5 Pullups (Rx+ CTB)

5 Snatches

5 Barbell Burpees

Rx+ 115/75

Rx 95/65