CrossFit Ironside – CrossFit
Shoulder Press (3×1)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 92.5%x1, 95%x1
Opt. 2 3×1@ 90%+
Metcon (Time)
For Time:
15-10-5-10-15
(Rx)
Pushups + Step-overs
(Rx+)
HSPU’s + Box-overs
Metcon (AMRAP – Reps)
Accessory Work:
4 Rounds:
ME Strict Pull-ups
-Rest 1 min-