CrossFit Ironside – CrossFit
Shoulder Press (10 Rep Max)
Opt. 1 Test 10RM @ 75% OF 1RM
Opt. 2 T.M. 5X5 @ 2.5-5lbs. heavier than last week or 80-90% of 5RM
Opt. 3 Strength Accessory Work
Metcon (Time)
3 Rounds:
30 Wallballs
20 TTB’s/KTC
15 HSPU’s/DB Presses
Metcon (AMRAP – Rounds and Reps)
Optional Strength Accessory Work:10 min EMOM
Even min: 10 DB Presses
Odd min: 10 Ring-Rows