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