CrossFit Ironside – CrossFit
Push Press (5 Rep Max)
Opt.1 Test 5 Rep Max
Opt. 2 5×5 @ 75% of 1RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Burpees
5 Pullups
5 Burpees
10 KB Swings
(Rx+)
5 Burpees
3 Muscle-ups
5 Burpees
10 KB Swings 52/35
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 Dumbbell Flys
10 Ring-Rows