CrossFit Ironside – CrossFit
Shoulder Press (1 Rep Max)
Opt. 1 Test out 1 RM
Opt. 2 10 min EMOM 2 Reps @ 80% of 1RM
Opt. 3 Accessory Work
Metcon (Time)
For Time
5 Rounds:
5 Pullups/ Muscle-ups
15 Dumbbell Snatches
50 Single-unders/Double-unders
Metcon (Time)
Optional Accessory Work:
5 Rounds:
10 Ring Dips
10 Barbell Rows 115/75