CrossFit Ironside – CrossFit
Push Jerk (Push/Split Jerk 3 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2 10 min EMOM 3 Reps @ 65% of 1RM
Opt. 3 Bench Press 1×5 T.M.
Metcon (AMRAP – Rounds and Reps)
Murph-Prep!
12 min AMRAP:
10/15 Pushups
10 Ring-Rows/ 2 Rope Climbs
10 Step-overs/Box-overs
Metcon (Weight)
Optional Strength Accessory Work
Barbell Rows
5×10
Work to a heavy 10RM.