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.