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