CrossFit Ironside – CrossFit

Shoulder Press (5 Rep Max)

Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Opt. 2: 4×5 @ 77.5% of 1RM

Metcon (Time)

10 Rounds:

10 KB Swings

30 Double-unders/ Attempts or 60 Single-unders

(Rx+) 52/35

Metcon (AMRAP – Reps)

3 Rounds:

ME Dumbell Curls

ME Close-grip Pushups

-Rest 2-3 mins-