CrossFit Ironside – CrossFit

Push Press (5 reps)

Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Opt. 2: 70%x5, 75%x5, 80%x5, then back down. Last set M.E.

Opt. 3 (Technique work) 2 dip drives then 1 Push-Press. Work to a heavy 1 RM

Metcon (AMRAP – Reps)

4 Rounds:

2 min AMRAP:

25 Wallballs

+ ME Calorie Row

-Rest 1 min-

Metcon (AMRAP – Reps)

Optional Accessory Work:

3 Rounds:

Min1 ME: Pushups/ HSPU’s

Min2 ME: Ring-Row

Min 3 -Rest-
Go for quality reps even if it means lessening the intensity. Break up the reps as needed.