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