CrossFit Ironside – CrossFit

Shoulder Press (3-3-3-1-1-1)

Test out your 1 rep max. You will use this number for the next 12 weeks. Make it a true shoulder press and avoid using your legs

Metcon (Time)

For Time:


TTB’s with 5 Hang Cleans in-between sets of TTB’s

Rx+ 135/95

Rx 115/75 +Leg raises

Foundations 95/65+ Knees-to-chest