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