02/12/2019

By on Feb 12, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Bench Press (8 RM)

Opt. 1: Test 8 RM

Opt. 2: 3×8 @ 70% of 1 RM

Opt. 3: Super-set Bench Press @ 50% of 1RM + Ring-Rows

Metcon (AMRAP – Reps)

3 Rounds:

Min ME: Calorie Row

Min ME: HSPU/ DB Press

Min ME: KB Swing

Min ME: HSPU/ DB Press

Min ME: Rest 🙂

Metcon (Time)

Assistant Work:

10,9,8,7,6,5,4,3,2,1

Strict Pullups/ Ring-rows w/ 10 Bent-over Lateral Raises in-between

12 min cap.

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