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.