CrossFit Ironside – CrossFit
Bench Press (Test 8 rep max)
Opt. 1: Test 8RM
Opt. 2: 5×8 @ 60% of 1RM
Opt. 3: Super-set DB Bench + Ring-rows
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 Burpees
10 DB Deadlifts
5 Burpees
10 DB H. Cleans
Rx+ 50/35
Metcon (AMRAP – Rounds and Reps)
Optional Accessory Work:
8 min AMRAP
10 Dumbbell L. Raises
10 Dumbbell Flys