CrossFit Ironside – CrossFit
Snatch (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5)
Opt. 1 Test out 5RM
Opt. 2 3×5 @ 75% of 1 RM
Opt. 3 Barbell Complex
1 Snatch Pull
1 Snatch High-Pull
1 Snatch
Power or Squat, your choice
Metcon (AMRAP – Reps)
2 Rounds:
2 min AMRAP:
20/16 Calorie Row + ME Double-unders/ DU Attempts
-Rest 1 min-
2min AMRAP
15 Power Snatches 75/55 + ME Double-unders/ DU Attempts
-Rest 1 min-
Metcon (No Measure)
Optional CrossFit Ninja Accessory Work:
10 min EMOM
Even Minute: Handstand Hold/ Handstand Walk
Odd Minute: -Rest-