CrossFit Ironside – CrossFit
Split Jerk (Heavy Single)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 102.5%
Opt. 2: 3×1 @ 90%
Opt. 3: Push Press 1 RM
Metcon (Time)
5 Rounds:
(Rx)
5 Pullups
10 Box step-overs
5 Pullups
10 KB Swings
(Rx+)
3 Bar Muscle-ups
10 Box-overs
3 Bar Muscle-ups
10 KB Swings
Metcon (Time)
Accessory Work:
4 Rounds:
Superset: ME Leg-raises + W. sit-ups 25/15 lbs.
-Rest 1 min-