01/15/2018

CrossFit Ironside – CrossFit

Push Jerk (3-3-3-3-3+)

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Dumbell Clean and Jerks+

30 DU’s(Rx+) 15 DU attempts (Rx)

(Masters)

10,9,8,7,6,5,4,3,2,1

Dumbell Hang Clean and Jerk

150 m. Row inbetween sets.