CrossFit Ironside – CrossFit
Push Jerk (3 Rep Max)
Opt. 1: Test your 3RM
Opt. 2: 5×3 @ 80%
Opt. 3: Pause Jerk (3 sec bottom of 1st Dip)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Pullups
10 DB alt. Snatches
10 Pushups
(Rx+)
3 Muscle-ups (Ring or bar)
10 DB alt. Snatches 50/35
10 Pushups
Metcon (AMRAP – Reps)
5 Super-sets
HSPU’s or Strict Press + Ring-rows
-Rest 1 min in-between sets