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