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