CrossFit Ironside – CrossFit


Reminder: 10am Class only tomorrow!

Also 4 more days to sign up for the nutrition challenge!

Reason # 3: Future, leaner, fitter you will thank you for signing up for the challenge and focusing on your nutrition for the 1st 4 weeks of 2019! You will not regret signing up, 100% guaranteed!

Power Clean (Heavy 1RM)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR attempt

Opt. 2 3×1 @ 90% of 1RM

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

5 Pullups

10 1-arm clean and jerks

15 sit-ups

No Rx+ Find a chall. Weight for the d.b. C+Js

Metcon (Weight)

Optional Assistance work:



Start light focus on range of motion and maintaining a neutral spine. (Hinge at Hip)