CrossFit Ironside – CrossFit
Push Jerk (3 RM)
Opt. 1 Test 3 RM
Opt. 2 5×3 @ 75% of 1 RM
Opt. 3 Complex
3 Shoulder Presses
3 Push presses
3 Push Jerks
(Build to a heavy 3RM)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
(Rx)
10 1-arm Snatches
5 Burpees
10 Knees-to-chest
10 Step-ups
(Rx+)
10 1-arm snatches
10 Burpees
1 Rope Climb
10 Box-overs
Metcon (AMRAP – Reps)
3 Rounds:
ME W. Sit-ups 25/15
Rest 1 min