CrossFit Ironside – CrossFit

Push Jerk (1 RM)

Opt. 1: Test out 1RM

Opt. 2: 3×1@ 90%

Opt. 3: Technique: Paused Jerk (3 sec. bottom of dip) (3 sec. top of the catch) Work to a heavy 1RM

Metcon (Time)

5 Rounds:

(Rx)

5 Pullups

10 KB Swings

10 Push-jerks 115/75

10 KB Swings

(Rx+)

3 Muscle-ups (Ring or Bar)

10 KB Swings 52/35

10 HSPU’s

10 KB Swings

Metcon (AMRAP – Rounds and Reps)

Optional Acc. Work:

10 min AMRAP:

20 Dumbell Curls

10 Bent-over tricep extensions

15 W. Sit-ups