CrossFit Ironside – CrossFit
Shoulder Press (5 Rep Max)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2: 4×5 @ 77.5% of 1RM
Metcon (Time)
10 Rounds:
10 KB Swings
30 Double-unders/ Attempts or 60 Single-unders
(Rx+) 52/35
Metcon (AMRAP – Reps)
3 Rounds:
ME Dumbell Curls
ME Close-grip Pushups
-Rest 2-3 mins-