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