CrossFit Ironside – CrossFit

Shoulder Press (8 Rep Max)

Opt. 1: Test 8 RM

Opt. 2: 3×8 @ 65% of 1 RM

Opt. 3: 10 min EMOM @

w/ Dumbbells

4-strict

4-push-presses

Go-heavy

Metcon (Time)

3 Rounds:

(Rx)

150 Single-unders

10 Pullups

25 1-arm snatches

(Rx+)

100 Double-unders

25 Pullups

25 1-arm snatches (Rx+50/35)

Metcon (AMRAP – Rounds and Reps)

Optional Open Prep:

10 min AMRAP

Strict/Scaled HSPUs