CrossFit Ironside – CrossFit
Push Jerk (5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt. 2 Barbell Cycling 10 min EMOM 5 reps @ 55% of 1RM
Opt. 3 Complex -By Feel work to a heavy set-
1 Strict Presses
2 Push-Presses
2 Jerks
Metcon (Time)
For Time:
1000 m. Run/row (Buy-in)
then 5 Rounds:
10 TTB’s/ Leg-raises
10 DB Cleans
10 DB Presses
Metcon (Weight)
Optional Swole-sesh
5×5 Barbell Row
Build to a heavy set of 5 reps