CrossFit Ironside – CrossFit

Shoulder Press (6×5@ 70% of new TRM)

Make sure you have adjusted your new TRM

Metcon (Time)

Ben Smith Partner WOD!

In teams of three, complete the following:

5 Rounds:

30 Calorie Row

1 Round of “DUMBBELL DT”

12 Deadlifts

9 Hang Cleans

6 Push-Jerks

Rx+ 45-50/35-30
1 Teammate will begin on the rower, 1 teammate will begin on the dumbbells, 1 teammate will be resting. You will cycle through each of the movements 5 times to completion.