05/23/2019

By on May 23, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Bench Press (10 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x1, 75%x10+

Opt. 2 Pyramid 60%x10, 65%x10, 70%x10 then down, last set Max-effort

Metcon (Time)

5 Rounds:

(Rx)

10 Knees-to-chest

100 Single-unders/ 50 DU attempts

1 Wallwalk or 20 sec. HS HOLD/Plank

(Rx+)

10 Toe-to-bars

50 Double-unders

24ft. HS Walk

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 Dumbbell Flys

10 Dumbbell L. Raises