CrossFit Ironside – CrossFit

Push Press (5-5-5+)

Metcon (AMRAP – Reps)

Optional Open Prep:

Handstand Push-ups Conditioning

6 sets of 5 reps

7 sets of 4 reps

8 sets of 3 reps

9 sets of 2 reps

10 sets of 1 rep

Pick a group of sets and reps to complete.

Perform Strict, kipping, deficit or work on HSPU progressions
The Open Prep is to be done in place of the strength piece.

Metcon (AMRAP – Reps)

3 Rounds:

3 min alt. tabata:

(Rx)

Shoulder to overheads + Power Cleans 95/65

-Rest 2 mins-

(Rx+)

3 min alt. tabata:

HSPU’s + Power Cleans 135/95

-Rest 2 mins-