CrossFit Ironside – CrossFit
Clean (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 Texas Method 5×3 Power Clean 2.5-5lbs. heavier than last week
Opt. 3 10 min EMOM 3 Reps @ 65% of 1RM
Metcon (Time)
For Time:
10,9,8,7,6,5,4,3,2,1
Clean and Jerks w/
30 Double-unders/ 60 Single-unders
Rx 95/65
Rx+135/95
Metcon (Time)
Optional Accessory Work:
4 Rounds:
15 W. Sit-ups
30 R. Twists 25/15