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