CrossFit Ironside – CrossFit
Push Jerk (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 10 min EMOM 3 Reps @ 65% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
1 DB Press/HSPU
1 Pullup/ CTB
2..
2..
3…
3…
to infinity…
Metcon (Time)
Optional Accessory Work:
4 Rounds:
10 1-arm bent over L. Raises
10 10 DB Bentover Rows