CrossFit Ironside – CrossFit
Shoulder Press (1 Rep Max)
Opt. 1 Test 1 RM
Opt. 2 3×1 @ 90% of 1 RM
Opt. 3 4 Drop sets starting @ 75% of 1 RM
Metcon (Time)
10 Rounds:
10 DB Hang Clean and Jerks
30 Double-unders/ 60 Single-unders
Rx+ 45-50/30-35
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 DB Rows
10 DB L. Raises