CrossFit Ironside – CrossFit
Push Jerk (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Burpees
10 Wallballs
15 KB Swings
Metcon (AMRAP – Reps)
Optional Accessory Work:
4 Rounds:
Super-set
DB Curls + DB Tricep-extensions.
-Rest 1 min between sets