CrossFit Ironside – CrossFit
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Reminder: Friday Night is open gym from 4:30-6:00 pm
Push Jerk (3 Rep Max)
Opt. 1 Test out 3 Rep Max
Opt. 2 10 min EMOM 3 Reps @ 65% of 1 RM
Opt. 3 Strength Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
21 KB Lunges
15 Sumo-Deadlift High Pulls
9 Push-Press/HSPUs
Rx 75/55 or Kettlebells
Rx+ 95/65
Metcon (Time)
Optional Accessory Work:
Super-set
Knees-to-chest + W. Sit-ups
to 150 reps