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