CrossFit Ironside – CrossFit

Announcements

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