CrossFit Ironside – CrossFit
Shoulder Press (5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1,80%x1, 85%x5+
Opt. 2 10 min EMOM 5 Reps @ 70% of 1 RM
Opt. 3 Pullup Challenge Accessory Work
Metcon (Time)
3 Rounds:
100 Double-unders/ 200 Single-unders
25 TTBs/ KTC
25 Wallballs
Metcon (AMRAP – Reps)
Pullup Challenge Accessory Work:
Super-set Strict/Assisted Pullups + Strict DB Press/Strict HSPUs