CrossFit Ironside – CrossFit
Push Jerk (3 Rep Max)
Opt. 1 Test out your 3 Rep Max
Opt. 2 5×3 @ 75%
Opt. 3 10 min EMOM 3 Reps @ 70%
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
1000M. Run (Buy-in)
(Rx)
25 DB Deadlifts
25 DB H. Cleans
25 DB Presses
(Rx+)
25 DB Deadlifts
25 DB H. Cleans
25 HSPUs
Metcon (AMRAP – Reps)
Summer Abs Accessory work:
3 Rounds:
Min 1: ME Leg-raises
Min 2: ME R. twists 25/15
Min 3: Rest