CrossFit Ironside – CrossFit
Metcon (AMRAP – Reps)
Bench Press/Supine Ring-Row Superset
4 Rounds:
Perform Max-Effort set of Bench Press then immediatedly following perform a Max-Effort set of supine Ring-Rows
Rest atleast 3 mins between sets
Enter in Total amount of reps into wodify
Rx weight for bench is 95/65 + regular ring-rows
Rx+ weight for bench is 135/95
Metcon (AMRAP – Rounds)
10 min EMOM
8 cleans
8 front-rack lunges
Rx 75/55
Rx+95/65