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