CrossFit Ironside – CrossFit
Split Jerk (5 reps)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2: 3×5 @ 70%
Opt. 3: Complex
1 Push Press
1 Push-jerk
1 Split Jerk
Metcon (Time)
5 Rounds:
(Rx)
5 Dumbbell Presses
10 KB Swings
5 Dumbbell Presses
10 Box Jumps
(Rx+)
5 HSPUs
10 KB Swings
5 HSPUs
10 Box-overs
Metcon (AMRAP – Reps)
Optional Accessory Work:
7 min tabata:
Dumbbell Curls and bench dips