CrossFit Ironside – CrossFit
Split Jerk (3 reps)
Opt. 1:50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2: 75%x3, 80%x3, 85%x3, then back down last set ME
Opt. 3: Technique Work: Pause Jerk work to a heavy 3 rep
Metcon (Time)
10-15-20-15-10
(Rx+)
Pullups and Box-overs
(Rx)
Pullups and Step-overs
Metcon (AMRAP – Reps)
4 Rounds:
Super-set:
Dumbell Bench Press + Barbell Row 115/75
-Rest 2 mins-