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