11/27/2019

By on Nov 27, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Shoulder Press (1 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt

Opt.2 T.M. 3×5 @ 2.5-5lbs. heavier than last week or 80-90% of T5RM

Opt. 3 10 min EMOM 2 Reps @ 80% of 1RM

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 Deadlifts 95/65

5 Hang Cleans

5 Thrusters

5 Bar-Facing Burpees

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