CrossFit Ironside – CrossFit
Split Jerk (3 Rep Max)
Opt. 1: Test 3 RM
Opt. 2: 5×3 @ 75% of 1RM
Opt. 3: Complex
1 Push-press
1 Push-Jerk
1 Split-jerk
(Work to a heavy 1RM)
Metcon (Time)
For Time:
50 Calorie Row
40 HSPU’s/STO Presses
30 Box-overs
20 Sumo-deadlift High-pulls 95/65
10 Barbell Burpees
Metcon (AMRAP – Reps)
8 min tabata:
Dumbell Curls + Barbell Rows