CrossFit Ironside – CrossFit
Bench Press (5 Rep Max)
Opt.1 Test 5 Rep Max
Opt. 2 4×5 @ 77.5%
Opt. 3 Drop-sets – Warm up to about 70% ME, then drop 20-30% perform another ME, repeat. (3 sets total) for 3-4 Rounds. Make sure you have a spotter
Metcon (Time)
For Time:
(Rx)
300 Single-unders
10 Pullups
25 DB Push-presses
50 Knees-to-chest
25 DB Push-presses
10 Pullups
300 Single-unders
(Rx+)
150 Double-unders
10 Muscle-ups
25 HSPU’s
50 TTB’s
25 HSPUs’s
10 Muscle-ups
150 Double-unders
Metcon (AMRAP – Reps)
Summer-bod Accessory Work:
8 min tabata:
Empty Barbell Bent-over Rows + Barbell Curls