CrossFit Ironside – CrossFit
Shoulder Press (5 x 3 @82.5% of 1RM)
perform 2-3 warm-up sets, then perform 5 sets of 3 reps at 82.5% of 1RM
Metcon (AMRAP – Reps)
4 rounds
40 sec. ME/ 20 sec. rest of the following:
Calorie row
Wall balls
Sumo deadlift high-pull (75/55#)