CrossFit Ironside – CrossFit
Shoulder Press (3 RM)
Opt. 1: Test out 3RM
Opt. 2: 7×3@ 80% of 1 RM
Opt. 3: Overhead Complex
3 Strict Presses
3 Push Presses
3 Jerks
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15/12 Calorie Row
10 TTB’s/ KTC
16 1-arm DB Hang C+J’s
Metcon (AMRAP – Reps)
4 Rounds:
Super-set
Bent-over dumbbell lateral raises + Ring-pushups