CrossFit Ironside – CrossFit
Shoulder Press (1 Rep Max)
Opt. 1: Test 1 RM
Opt. 2: 3×1 @ 90%
Opt. 3: 3 Drop Sets starting @ 70% of 1RM Drop 20-30% each additional set
Metcon (Time)
5 Rounds:
(Rx)
15/12 Calorie Row
12 Knees-to-chest
12 STO Presses 95/65
12 Knees-to-chest
(Rx+)
15/12 Calorie Row
1 Rope Climb
12 STO Presses 135/95
1 Rope Climb
Metcon (AMRAP – Reps)
8 min EMOM
20 sec. Knee-tuck + ME Knees-to-chest