CrossFit Ironside – CrossFit
Shoulder Press (10 Rep Max)
Opt.1 50%x5, 60%x3, 70%x1, 75%x10+
Opt.2 3×10 @ 60% of 1 RM
Opt. 3 3 Max-effort drop-sets starting @ 70% dropping 2×20% each drop
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 Dumbbell H. Clean
10 Pushups
10 KB Swings
(Rx+) 50/35
Metcon (AMRAP – Reps)
Optional Summer Abs Accessory Work:
4 Rounds:
:30 sec ME W. sit-ups 25/15
:30 sec ME Flutter kicks
-Rest 1 min-