CrossFit Ironside – CrossFit

Shoulder Press (3-3-3-3-3-3-3+)

Option 1 work up to a heavy 3 rep max and attempt 2.5-5lbs. PR

Option 2 Pyramid up 70%x3, 75%x3, 80%x3, 85%x3, then back down

Option 3 3×3@ 80% of 1RM

Metcon (Time)

Partner Up!

For Time: 15 min cap

2 Rounds:

400 meter relay (Tag-in and out)

60 Pullups (Rx+ CTB)
You run 400 meters then your partner runs. Break up the pullups however you wish. 1 person works while the other rests.