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-