CrossFit Ironside – CrossFit
Bench Press (Test 8 Rep Max)
Opt. 1 Test 8 Rep Max
Opt. 2 3×8@67.5% of 1RM
Opt. 3 Strength Accessory Work
Metcon (Time)
3 Rounds:
10 Sumo-Deadlift High-Pulls
30 Double-unders/S.U.’s/ Toe-touches
10 Clean and Jerks
30 Double-unders/S.U.’s/ Toe-touches
10 Snatches
30 Double-unders/S.U.’s/ Toe-touches
Rx 75/55
Rx+95/65
Metcon (Time)
Optional Strength Accessory Work:
4 Rounds:
12 Dumbbell Flies
12 Dumbbell Rows