CrossFit Ironside – CrossFit
: Bench Press (3 Rep Max)
Opt. 1 Test 3 RM
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 Strength Accessory Work
Metcon (Time)
7 Rounds:
7 S.T.O Press
7 Box Jumps
7 Pullups
(Rx+) 115/75
Rx 95/65/ or Dumbbells
Metcon (Time)
Optional Accessory Work:
5×10 Super-sets
Ring-dips/ Pushups + Ring-Rows