CrossFit Ironside – CrossFit

Shoulder Press (8 RM)

Opt. 1: 50%X5, 60%X3, 70%X2, 75%X1, 80%X8+

Opt.2 3×8 @ 70% of 1 RM

Opt. 3 4 Sets of the following complex:

5 Shoulder Press

5 Push Press

5 Push Jerk

@ 80% of 1RM Shoulder Press

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

(Rx)

5 Pushups

10 Step ups

5 Pushups

10 KB Swings

(Rx+)

10 Pushups

10 Box-overs

10 Pushups

10 KB Swings

Metcon (Time)

Optional Accessory Work:

5 Rounds:

10 Dumbell Rows

10 Dumbell Curls

(Each arm on both movements