CrossFit Ironside – CrossFit

Bench Press (3 Rep Max)

Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 85%x1, 90%x3+

Opt. 2 75%x3, 80%x3, 85%x3, then back down last set ME

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 Push-ups/ Ring Dips

10 KB Swings

5 Push-ups/Ring Dips

10 Leg-Raises/ TTB’s

Metcon (Time)

Super-set Barbell Curls+ Bent-over Lateral raises to 150 reps.

Rest 2 mins between sets