CrossFit Ironside – CrossFit

Bench Press (3 Rep Max)

Opt. 1: Test 3RM

Opt. 2: 5×3 @ 80% of 1RM

Opt. 3: Super-set DB Press + Barbell Row

Metcon (AMRAP – Reps)

4 Rounds:

Min ME: Calorie Row

Min ME: HSPU’s/ DB Presses

Min ME: Box-Overs

Min -Rest-