CrossFit Ironside – CrossFit
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Last day to sign up for the Ro-ho-ho- Challenge!
Clean (1 Rep Max)
Opt. 1:50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 T.M. 5×3 2.5-5lbs. heavier than last week or 75% of 1RM
Opt. 3 10 min EMOM
1 High Hang Clean
1 Hang (above knee)
1 Clean (from floor)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 KB Swings
9 Box-overs
6 Burpees