CrossFit Ironside – CrossFit
Push Jerk (1 Rep Max)
Opt. 1 Test out 1 RM
Opt. 2 Test 1 RM Split-Jerk
Opt. 3 10 min EMOM 2 Reps @ 80% of 1RM
Metcon (Time)
For Time:
21 DB Presses/HSPUs
21 KB Swings
400 m. Run
15 DB Presses/HSPUs
15 KB Swings
400m. Run
9 DB Presses/HSPUs
9 KB Swings
400 m. Run
Metcon (Time)
Optional Accessory Work:
5 Rounds:
10 Barbell Rows
10 Bent-over L. Rasises
10 min cap