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