CrossFit Ironside – CrossFit
Shoulder Press (5 Rep Max)
Opt 1: Test 5 Rep Max
Opt. 2: 4×5 @ 80% of 1RM
Opt. 3: 4 Rounds: Superset DB Strict Press + DB Row
Metcon (Time)
12 min AMRAP
5 Power Snatches
10 Pushups
15 Calorie Row
(Rx) 95/65
(Rx+) 115/75
Metcon (AMRAP – Rounds and Reps)
Optional Accessory Work:
8 min AMRAP:
10 DB Curls
10 DB Tricep Extensions
(Each Arm)