10/12/2018

By on Oct 12, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Bench Press (50%x5, 60%x3, 70%x1, 75%x1, 80%x8+)

Opt. 1 Work up to a heavy 8 rep Max

Opt. 2 Pyramid 65%x8, 70%x8, 75%x8, then back down

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

(Rx+)

5 Ring Dips

10 DB Lunges

15 1-arm snatches 50/35

(Rx)

5 Pushups

10 DB Lunges

15 1-arm snatches

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