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