CrossFit Ironside – CrossFit

Bench Press (3 Rep Max)

Opt.1: Test out 3rm

Opt. 2: 7×3 @ 80% of 1RM

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

5 Burpees

10 1-arm Snatches

15 KB Swings

Rx+50/35

Metcon (AMRAP – Reps)

Optional Accessory Work:

4 ME sets of strict HSPU’s

1 min rest in-between sets

Use a 5 inch. incline for scaled