CrossFit Ironside – CrossFit
Shoulder Press (1 Rep Max)
Opt.1 Test out 1 RM
Opt. 2: 3×1@ 90% of 1RM
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
5 Pull-ups/ Rx+ Chest-to-bar
30 Double-unders/ Attempts
5 Pullups
15 Wallballs
Metcon (AMRAP – Reps)
Optional Accessory Work: “Murph Prep”
5 Max-effort sets of Pushups
-Rest 1 min in-between sets-
If you can do more than 25+ legit pushups, do weighted pushups