CrossFit Ironside – CrossFit
Push Jerk (5 Rep Max)
Opt.1 Test 5 Rep Max
Opt. 2 10×5 EMOM @ 55% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Reps)
4 Rounds:
Min 1: Rx 12/10 Calorie Row (Rx+) 15/12
Min 2: 10 Pushups/ HSPUs
Min 3: ME Pull-ups/CTB
Min 4: Rest
Metcon (Time)
5 Rounds:
10 alt. V-ups
5 Hollow-rocks w/pvc