CrossFit Ironside – CrossFit
Push Press (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 10 min EMOM @ 65% of 1RM
Opt. 3 Bench Press Texas Method 5×5 80-90% of T5RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Knees-to-chest/TTBs
10 1-arm snatches
25 Single-unders/DUs
Metcon (AMRAP – Rounds and Reps)
Optional Strength Accessory Work:
10 min AMRAP:
5 Strict Pullups
15 banded Pull-aparts