CrossFit Ironside – CrossFit

Push Jerk (Test 5 Rep Max)

Opt.1 Test 5RM for the Push or Split Jerk

Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM

Opt. 3 Texas Method Test T5RM increase by 2.5-5lbs.

Metcon (AMRAP – Reps)

4 Rounds:

3 min tabata

DB Presses/HSPUs

DB Deadlifts

w. Sit-ups

-Rest 1 min-

Metcon (Time)

Optional Shoulder Health Accessory Work:

100 B. Pull-aparts

100 Ring-rows

50 DB L. Raises

Break up reps however you wish