CrossFit Ironside – CrossFit
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Shoulder Press (5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 3×5 @ 80-90% of T5RM
Opt. 3 Strength Accessory Work
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
12 DB Deadlifts
9 DB H. Cleans
6 DB STO Presses
6 Pullups
9 Pushups
12 Air Squats
Challenging Dumbbell Weight
No Rx+
Metcon (Time)
Optional Strength Accessory Work:
5 Rounds:
10 alt. 1 legged v-ups (5 each leg)
5 Hollow Rocks w/pvc