CrossFit Ironside – CrossFit
Push Press (3 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt.2 75%x3, 80%x3, 85%x3, then down, last set ME
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
(Rx)
5 Pullups
15 DU Attempts
(Rx+)
3 Muscle-ups (Bar or Ring)
30 Double-unders
Metcon (AMRAP – Reps)
Mid-line Accessory Work
w. sit-ups 3 sets to failure
-Rest 2 mins in-between sets-
Rx 25/15