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