CrossFit Ironside – CrossFit
Shoulder Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, (90%x3+))
W.B.s: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
(Rx)
15 Wallballs
5 Box over burpees
-Rest 4 mins-
(Foundations)
15 Air squats
5 Burpees
-Rest 4 mins-
You will perform 2 WODs with 4 mins of rest and recovery inbetween.
C&Js: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
(Rx)
5 Clean and Jerks 115/75
5 Bar Facing Burpees
-Rest 4 mins-
(Foundations)
10 KB Swings
5 Burpees
-Rest 4 mins-