CrossFit Ironside – CrossFit

Shoulder Press (50%x5, 60%x3, 70%x1, 75%x10+)

Quickly build to a 10 rep max. Then immediately following your 10 rep max. Perform 4 back down sets at 60% of 1 RM.

Shoulder Press (60%x5x10)

Metcon (AMRAP – Rounds and Reps)

Death by Pull-up (sort-of…)

Even min: add a pull-up, every round completed

Odd min: perform 5 push-ups
Begin the death by with strict pull-ups until you run out and then perform kipping pull-ups

For those of you using resistance bands, use the band you tested your baseline on until you run out and then add 1 more band for resistance.