CrossFit Ironside – CrossFit
Push Jerk (3 Rep Max)
Opt.1 Test 3 RM
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 Strength Accessory Work
Metcon (AMRAP – Reps)
3 Rounds:
3 min alt. Tabata
Deadlift
H. Snatch
Back Squat/ OH Squat
Deadlift
H. Snatch
Back Squat/ OH Squat
-Rest 1 min-
Rx 75/55
Rx+ 115/75
Metcon (Time)
Optional Core Strength Accessory Work:
4-5 Rounds:
30 sec. plank
12 H. Knees-to-chest