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