CrossFit Ironside – CrossFit
Push Press (5 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 @ 75% of 1RM
Opt. 3 Stength Accessory Work
Metcon (AMRAP – Reps)
3 Rounds:
3 min alt. tabata
DB Press/ HSPUs
DB Hang Clean
DB Lunge
-Rest 1 min-
Rx & Rx+ Challenging Dumbbell weight
You will use 2 dumbbells for this WOD
Metcon (Time)
Optional Accessory Work:
4 Rounds:
15 W. Sit-ups
10 Reverse Crunches