CrossFit Ironside – CrossFit
Push Jerk (5 Rep Max)
Opt.1: Test out 5 Rep Max
Opt.2: 3×5 @ 70% of 1 RM
Opt.3: 10 min EMOM @ 60% OF 1RM
Metcon (AMRAP – Reps)
3 Rounds:
3 min tabata:
KB Swings
Burpees
1-arm snatches
-Rest 1 min-
Tabata is a interval workout where you work for 20 seconds followed by 10 seconds of rest. We will alternate between the 3 movements 2x then rest 1 min.
Metcon (Time)
5 Rounds:
10 weighted v-ups
20 flutter kicks
8 min cap