CrossFit Ironside – CrossFit

Shoulder Press (1 Rep Max)

Opt. 1 Test 1RM

Opt. 2: 3×1 @ 90% of 1RM

Opt. 3: Shoulder to overhead Complex: (Work to a heavy 1RM)

1 Strict Press

2 Push Press

3 Push- Jerks

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

(Rx)

200 m. Run or row

5 Cleans 115/75

1 Wall-walk/ 20 sec. Handstand Hold

(Rx+)

200 m. Run or row

5 Cleans 185/125

25 ft. Handstand walk

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

12 Ring-rows

12 Bent over L. Raises