CrossFit Ironside – CrossFit

Bench Press (1 Rep Max)

Opt.1 Test 1 Rep Max

Opt. 2 3×10 @ 67.5% of 1RM

Opt. 3 Optional Accessory Work

Metcon (Time)

5 Rounds:

10 TTBs/KTC

15 Wallballs

50 Double-unders/ Single-unders

Metcon (Time)

Optional Strength Accessory Work:

Super-set Pushups/Ring-Dips + Barbell Row to 150 reps