CrossFit Ironside – CrossFit
Shoulder Press (3 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 7×3 @ 75% of 1RM
Opt.3 Accessory Work
Metcon (Time)
21-15-9
Pullups/ CTB w/
100 Double-unders/ 200 Single-unders
in-between sets of Pullups
Metcon (AMRAP – Reps)
Optional Accessory Work:
12 min EMOM
Min 1: ME Ring Dips
Min 2: ME Ring-Rows
Min 3: Rest