CrossFit Ironside – CrossFit
Shoulder Press (3 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, (90%x3+)
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 Drop-sets starting @ 70% 3 back to back sets drop 20-30% 3-4 Rounds
Metcon (AMRAP – Rounds and Reps)
“Murph Prep”
For Time: 15 min AMRAP:
30 Air Squats
20 Pushups
10 Pullups
(Rx+) Wear a vest
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min EMOM
Min 1: ME 1 Legged V-ups
Min 2: -Rest-