CrossFit Ironside – CrossFit
Bench Press (8 RM)
Opt. 1: Test 8 RM
Opt. 2: 3×8 @ 70% of 1 RM
Opt. 3: Super-set Bench Press @ 50% of 1RM + Ring-Rows
Metcon (AMRAP – Reps)
3 Rounds:
Min ME: Calorie Row
Min ME: HSPU/ DB Press
Min ME: KB Swing
Min ME: HSPU/ DB Press
Min ME: Rest 🙂
Metcon (Time)
Assistant Work:
10,9,8,7,6,5,4,3,2,1
Strict Pullups/ Ring-rows w/ 10 Bent-over Lateral Raises in-between
12 min cap.