CrossFit Ironside – CrossFit
Shoulder Press (3-3-3-1-1-1)
Work up to a heavy 1 rep max then perform 4 sets of 5 reps at 77.5% of 1 RM (4X5@77.55)
Metcon (AMRAP – Reps)
3 min AMRAP:
Perform 50 D.U.’s/100 S.U.’s then M.E. Box-over Burpees
-Rest 2 mins-
3 min AMRAP:
Perform 50 D.U.’s/ 100 S.U.’s then M.E. Calorie Row
-Rest 2 mins-
3 min AMRAP:
Perform 50 D.U.’s/ 100 S.U.’s then M.E. TTB’s/ KTC