CrossFit Ironside – CrossFit

Push Press (1 Rep Max)

Opt.1 Test 1 RM

Opt. 2 10 min EMOM 2 Reps@ 80% of 1RM

Opt. 3 Strength Accessory Work

Metcon (AMRAP – Reps)

2 Rounds:

5 min AMRAP:

4 Rnds of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

+ ME Double-unders/ Single-unders/ Toe-Touches-to- med-ball

-Rest 2 mins-

(Rx+ Chest-to-bar)
Each AMRAP will start with 4 Rounds of Cindy, if you finish the 4 rounds you will perform Max-Effort Double-unders with the remainder of the 5 mins.

Metcon (Time)

Optional Accessory Work

5 Rounds

12 L. Raises

12 Dumbbell Flies