CrossFit Ironside – CrossFit

Shoulder Press (3-3-3+)

Work up to a heavy 3 rep max, then perform 3 back down sets of 8 reps @65% of 1 RM

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Thrusters 95/65

Run 400 m.

-Rest 1 min-
Write split-times between rounds on the whiteboard during your 1 min of rest. Try to maintain intensity and pace throughout the 15 mins. Record Rounds and extra reps into Wodify.