12/02/2019

By on Dec 2, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Shoulder Press (10 Rep Max)

Opt. 1 Test 10RM @ 75% OF 1RM

Opt. 2 T.M. 5X5 @ 2.5-5lbs. heavier than last week or 80-90% of 5RM

Opt. 3 Strength Accessory Work

Metcon (Time)

3 Rounds:

30 Wallballs

20 TTB’s/KTC

15 HSPU’s/DB Presses

Metcon (AMRAP – Rounds and Reps)

Optional Strength Accessory Work:10 min EMOM

Even min: 10 DB Presses

Odd min: 10 Ring-Rows

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