CrossFit Ironside – CrossFit
Shoulder Press (5×3 @ 82.5% of TRM)
Metcon (Time)
8 Rounds:
6 TTB’s/ Leg-Raises
12 1-arm DB Clean and Jerks (Rx+50/35)
30 Double-unders/ 15 DU Attempts
Metcon (AMRAP – Reps)
Optional Accessory Work/ “Swole-sesh”
4 Rounds:
Superset:
ME Dumbell Bench + ME D.B. Curls
Rest 1 min in-between sets
Start heavy and decrease load each set
Try to get 10-15 reps on each movement