CrossFit Ironside – CrossFit
Push Jerk (1 Rep Max)
Opt.1 Test 1 Rep Max
Opt. 2 10 min EMOM 2 Reps @ 75% of 1RM
Opt.3 Accessory Work
Metcon (AMRAP – Reps)
3 Rounds:
Min ME Calorie Row
Min ME HSPU’s/ DB Press
Min ME DB Hang Clean
Min ME KB OH Lunge
Min -Rest-
Metcon (Time)
Optional Accessory Work:
Super-set to 150
Dumbbell Bench + Ring-rows