CrossFit Ironside – CrossFit
Shoulder Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x8)
Open athletes feel free to begin to de-load leading up to the Open.
40%x5, 50%x5, 60%x5
Handstand Push-ups (5-5-5-5-5)
Optional Open-Prep
Perform a group of sets and reps of HSPU’s
Keep your rep count under 50!
Metcon (AMRAP – Reps)
2 Rounds:
2 min tabata:
Dumbbell Burpee Clean and Jerks & D.B. Overhead lunges
-Rest 1 min-
2 min tabata:
1 arm-Snatches & 1 arm Overhead Squats
-Rest 1 min-
Choose a pair of dumbells that are challenging but won’t slow you down.