CrossFit Ironside – CrossFit

Split Jerk (1 Rep Max)

Opt. 1: test out 1RM

Opt. 2: shouler Press 1 RM

Opt.3: Push press 1RM

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

15/12 Calorie Row

10 DB Pressess/ HSPUs

10 1-arm Snatches

1 Rope Climb

Metcon (AMRAP – Reps)

Optional Accessory Work: 3 Rounds

ME 1-legged V-ups + plank