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