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