CrossFit Ironside – CrossFit

Shoulder Press (3 Rep Max)

Opt.1 Test 3 Rep Max

Opt.2 10 min EMOM @ 70%

Opt.3 Complex Work to a heavy 3 Rep

3 Shoulder Presses

3 Push-Presses

3 Push-Jerks

Metcon (Time)

5 Rounds:

14/12 Calorie Row

10 TTB’s/KTC

12 1-arm DB Hang C+Js

Metcon (AMRAP – Reps)

8 min AMRAP:

ME Assisted/Pullups/Muscle-ups