CrossFit Ironside – CrossFit
Shoulder Press (10 RM)
Opt.1 50%x5, 60%x3, 70%x2, 75%x10+
Opt. 2 3×10 @ 65% of 1RM
Metcon (Time)
Partner Up!
For Time:
3 Rounds:
30 Clean and Jerks
30 Toes-to-bars/ Leg-raises
Rx 115/75
Rx+
Round 1: 115/75
Round 2: 135/95
Round 3: 155/105
Break up the work however you would like.
Metcon (Time)
Optional Accessory Work:
10,9,8,7,6,5,4,3,2,1
Strict Pullups + Pushups