CrossFit Ironside – CrossFit
Push Jerk (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5)
Opt. 1 Work up to a heavy 5 rep Max
Opt.2 Pause Jerk 3-3-3-1-1-1
(5 second pause in the bottom of the dip)
Start light and work to a heavy 1 rep.
Metcon (Time)
10 Rounds:
(Rx+)
8 TTB’s
8 Snatches 75/55
(Rx)
8 Leg-Raises
8 Snatches 75/55