CrossFit Ironside – CrossFit

Push Press (3 Rep Max)

Opt. 1 Test 3 Rep Max

Opt. 2 7×3 @ 75% of 1RM

Opt. 3 Strength Accessory Work

Metcon (AMRAP – Reps)

4 Rounds:

Min ME Calorie Row

Min ME Push-ups/Ring Dips

Min ME Hang Cleans

-Rest 1 min-

Rx 95/65

Rx+ 135/95

Metcon (Time)

Optional Strength Accessory Work:

100 Hanging Leg-Raises

Every time you break 15 R. Twists