CrossFit Ironside – CrossFit
Push Jerk (5 Rep Max)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2: 3×5 @ 75% of 1 RM
Opt. 3: 10 min EMOM 5 reps @ 60% of 1 RM
Metcon (Time)
Partner Up!
12 Min AMRAP:
30 Clean and Jerks
30 Pullups/ Muscle-ups
30 Snatches
Metcon (AMRAP – Reps)
Optional Open Prep
10 min AMRAP:
ME Strict/Scaled HSPUs