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)



Pullups and Box-overs


Pullups and Step-overs

Metcon (AMRAP – Reps)

4 Rounds:


Dumbell Bench Press + Barbell Row 115/75

-Rest 2 mins-