CrossFit Ironside – CrossFit
Shoulder Press (5 Rep Max)
Opt.1 Test out 5 Rep Max
Opt. 2 5×5 @ 75% of 1 RM
Opt. 3 10 min EMOM @ 65% of 1RM
Metcon (Time)
5 Rounds:
5 Burpees
10 Pullups/ Chest-to-bar
5 Burpees
15 1-arm snatches
(Rx+ 50/35)
Metcon (AMRAP – Reps)
Optional Accessory Work:
4 Rounds:
Super-set 10-15 reps
L. Raises + Ring-rows