CrossFit Ironside – CrossFit
Push Press (3 Rep Max)
Opt.1 Work to a heavy 3RM
Opt. 2 Focus on technique work. 5×3 @ 75% of 1RM
Opt. 3 10 min EMOM 3 Reps @ 60% of 1RM
Metcon (AMRAP – Reps)
3 Rounds:
3 Min AMRAP:
3 Rounds:
9 DB Deadlifts
7 DB H. Cleans
5 DB STO Presses/HSPU’s
+ME Burpees
-Rest 2 mins-
Each round you will have 3 mins to complete 3 Rounds of
12 DB Deadlifts
9 DB H. Cleans
6 DB STO Presses/HSPU’s
If you complete the 3 rounds before the 3 mins is over, you will perform as many burpees as possible with the remainder of time.
In wodify track total reps for each round including dumbbell movements.