CrossFit Ironside – CrossFit
Shoulder Press (5×8)
Opt.1 : Jugg. Wk 4 5×8@ 65% of new TRM
Opt. 2: Pyramid 60%x8, 65%x8, 70%x8, then back down
Opt. 3: 50%x5, 60%x3, 70%x1, 75%x1, 80%x8
Metcon (AMRAP – Rounds and Reps)
Partner Up!
12 min AMRAP:
(Rx+)
10 Toe-to-bars
10 Squat Cleans 135/95
200 m. run
(Rx)
10 Leg-raises
10 Squat Cleans 95/65
200 m. run
Relay style, you go then they go. 1 person works while the other rests.