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.