CrossFit Ironside – CrossFit
Push Press (5 Rep Max)
Opt. 1 Test 5 Rep Max
Opt. 2 3×5 @ 75% of 1 RM
Opt. 3 10 min EMOM 5 Reps @ 55% of 1RM
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
250 m. Row/ 200 m. Run
10 KB Deadlifts
10 KB Swings
10 KB STO Presses
You will use 2 KBs for this WOD
Metcon (AMRAP – Reps)
Optional Accessory Work:
4-5 Rounds:
Superset DB Push-Press + Ring-Rows
Start light with the D.B.P.P.
Increase load each round