CrossFit Ironside – CrossFit
Shoulder Press (3 Rep Max)
Opt.1 Test 3 Rep Max
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 10×3 EMOM @ 65% OF 1RM
Metcon (Time)
For Time
5 Rounds:
(Rx)
10 Deadlifts
10 DB Presses
100 Single-unders
(Rx+)
10 Deadlifts
10 HSPUs
50 Double-unders
Metcon (AMRAP – Reps)
Optional Mid-line Work:
8 min tabata
Hanging Leg-raises/Knees-to-chest