CrossFit Ironside – CrossFit
Shoulder Press (1 Rep Max)
Opt. 1 Test out 1 RM
Opt. 2 10 min EMOM 2 reps @ 80% of 1 RM
Opt. 3 Drop sets starting at 70% drop 15% each set
Metcon (Time)
For Time:
10 Barbell Burpees
20 Pullups/ CTB
30 Clean & Jerks
20 Pullups/ CTB
10 Barbell Burpees
Rx 95/65
Rx+ 135/95
Metcon (Time)
Optional Mid-line:
5 Rounds
10 Reverse Crunches
20 R. Twists