CrossFit Ironside – CrossFit

Push Press (1 Rep Max)

Opt. 1 Test 1 Rep Max

Opt. 2 10 min EMOM 2 Reps @ 80% of 1RM

Opt. 3 Bench Press TM 5X5 @ 80-90% OF T5RM

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200 m. Row or Run

15 Sit-ups/ V-ups

12 DB/KB Deadlifts

9 DB Presses/HSPUs

Metcon (AMRAP – Rounds and Reps)

Optional Strength Accessory Work:

3 Rounds:

Super-set

Strict/ Assisted Pullups + Narrow grip pushups