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:


5 Pullups

15 DU Attempts


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