CrossFit Ironside – CrossFit


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