CrossFit Ironside – CrossFit
Shoulder Press (10-10-10-10-10+)
First day of our 12 week strength cycle. We will be doing a 5 minute review before class
Opt. 1 (Week 1 of Jugg.) 5×10@ 60% of TRM
Opt.2 55%x10, 60%x10, 65%x10, then back down
Opt. 3 50%x5, 60%x3, 70%x1, 75%x10+
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Pullups
7 Barbell Burpees
9 Cleans 115/75
200 m. Run
Foundations 95/65