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
