CrossFit Ironside – CrossFit
Push Jerk (3 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3@ 75% of 1 RM
Opt. 3 10 min EMOM 3 Reps @ 65% of 1RM
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
5 Burpees
10 1-arm snatches (Rx+50/35)
5 Burpees
10 Box-overs
10 min AMRAP Stict HSPUs (AMRAP – Reps)
Max-Effort Strict HSPUs
Optional Open Prep!