CrossFit Ironside – CrossFit
Bench Press (3 Rep Max)
Opt. 1 Test 3RM
Opt. 2 Pyramid 75% x3, 80%x3, 85%x3, then down finish with M.E.
Opt. 3 3 Drop sets starting at 70%
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Cleans 95/65
5 Presses
100 Single-unders
(Rx+)
5 Cleans 185/125
5 Strict HSPU’s
50 Double-unders
Metcon (AMRAP – Reps)
8 min tabata:
Dumbbell L. Raises + Bent-over rows