CrossFit Ironside – CrossFit
Shoulder Press (3 Rep Max)
Opt.1 Test 3 Rep Max
Opt. 2 (T.M.) 5×5 2.5-5lbs. Heavier than Wednesdays
Opt. 3 Accessory Work
Metcon (AMRAP – Reps)
3 Rounds:
Min ME: Calorie Row
Min ME: KTC/TTB
Min ME: Box Jump
Min ME: Pullups/ CTB Pullups
Min ME: Rest
Metcon (Time)
Optional Strength Accessory Work:
5 Rounds:
10 Strict Pushups/Ring Dips
10 W. Step-ups/ Pistols
15 min cap.
Focus on quality of movement