CrossFit Ironside – CrossFit
Shoulder Press (5 Rep Max)
Opt. 1 Test 5 Rep Max
Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM
Opt. 3 5×10 Superset of pushups + DB Rows
Metcon (AMRAP – Reps)
3 Rounds:
3 min AMRAP:
100 DUs/100 SUs (Buy-in)
then
10 HSPUs/DB Presses
8 Cleans
-Rest 1 min-
Rx 95/65
Rx+ 135/95
You will start each AMRAP with a jump rope buy-in, once you complete the buy-in you will AMRAP
10 HSPUs/ DB Presses
8 Cleans
Metcon (AMRAP – Rounds and Reps)
Optional Abs!
8 Min AMRAP
5 Hollow Rocks w/PVC
10 Alt. 1 legged V-ups w/PVC