CrossFit Ironside – CrossFit
Clean (1 Rep Max)
Opt.1 Test 1 Rep Max
Opt. 2 (TM) 5X3 2.5-5lbs. heavier than last week
Opt. 3 (Technique/Volume Work) Barbell Cycling 10 min EMOM 135/95 2-6 reps
Metcon (Time)
For Time:
100 Double-unders/Single under
then
5 Rounds
12 DB Deadlifts
9 DB H. Cleans
6 DB STO Presses
then
100 DUs/SUs
Metcon (Time)
Optional Core Work:
5 Rounds:
10 1 legged V-ups
20 R. Twists 25/15lbs.