CrossFit Ironside – CrossFit
Shoulder Press (50%x5, 60%x3, 70%x1, 75%x10+)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
Rx+
5 muscle ups (Ring or bar)
10 Front Squats 155/105
200 m. Run
-rest 1 min-
Rx
10 pull-ups
10 Front Squats 115/75
200 m. Run
-rest 1 min-
Track split times on white board. You get 1 min of rest and recovery in between rounds so that you can push the intensity for each additional round. Record completed rounds and extra reps!