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