CrossFit Ironside – CrossFit
Push Press (3 Rep Max)
Opt.1 Test 3 Rep Max
Opt. 2 Pyramid 75%x3, 80%x3, 85%x3 then down, last set Max-Effort
Opt.3 Drop sets starting @ 70%
Metcon (Time)
For Time:
(Rx)
1000 m. Run
then 10,9,8,7,6,5,4,3,2,1
Dumbbell Pressess with 5 Deadlifts 155/105 in-between sets of presses
(Rx+)
1000 m. Run
then 10,9,8,7,6,5,4,3,2,1
HSPUs with 5 Deadlifts 225/155 in-between sets of HSPUs
Metcon (AMRAP – Reps)
3 Rounds:
Min ME: 1-Legged V-ups
Min.ME: Plank
-Rest 1 min-