CrossFit Ironside – CrossFit

Push Jerk (5 Rep Max)

Opt. 1 Test 5 Rep Max

Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM

Opt. 3 Bench Press Texas Method 5×5 @ 80-90% of T5RM

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

30 Double-unders/ Single-unders

10 1-arm DB C+J’s

5 Pullups/ CTB

Metcon (AMRAP – Rounds and Reps)

Optional Strength Acc. Work:

8 min AMRAP:

10 V-ups

16 Flutter kicks