12/04/2019

By on Dec 4, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Bench Press (3 Rep Max)

Opt.1 Test 3 Rep Max

Opt. 2 T.M. 3X5 2.5-5lbs. heavier than Last weeks Volume day

Opt. 3 Strength Accessory Work

Metcon (Time)

5 Rounds:

5 Pullups/ CTB

10 DB Thrusters

5 Pullups/ CTB

10 DB Lunges

Rx+ 45-50/30-35

Metcon (Time)

Optional Strength Accessory Work:

4-5 Rounds:

10 Pushups/Dips

20 DB Curls (10 each arm)

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