CrossFit Ironside – CrossFit

Bench Press (5 RM)

Opt. 1: Test 5RM

Opt. 2: 6×5@ 75% of 1RM

Opt. 3: Dumbell Bench Press 5x ME

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Dumbell STO Presses

8 Toes-to-bar/ Knees-to-chest

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Dumbell Curls

10 Ring Rows