CrossFit Ironside – CrossFit
Bench Press (5 RM)
Option 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Option 2: 4×5 @ 75%
Option 3: Tempo (5 sec.) 5×5 @ 65% of 1RM
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 DB Presses/ HSPU’s
10 DB Deadlifts
5 DB Presses/ HSPU’s
10 DB H Cleans
Rx+ 50/35
Metcon (AMRAP – Rounds and Reps)
Optional Accessory Work:
8 min AMRAP:
15 Decline Pushups
10 Bent-over L. Raises