CrossFit Ironside – CrossFit
Push Press (3 Rep Max)
Opt. 1 Test out 3 Rep Max
Opt. 2 10 min EMOM 3 reps @ 65% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Reps)
12 min AMRAP:
5 Pushups/Dips
10 Box Jumps
5 Pushups/Dips
10 DB Deadlifts
Metcon (AMRAP – Reps)
Optional Accessory Work:
3 Drop sets of
Bent-over dumbbell L. Raises
Pick 3 different weights. Start with heaviest weight and do a Max-Effort
Drop weight, Max-effort
Drop weight, Max-effort
-Rest 2-3 mins