CrossFit Ironside – CrossFit
Bench Press (1 Rep Max)
Opt. 1 Test out 1 Rep Max
Opt. 2 3×1 @ 90%
Opt. 3 Drop Sets starting at 70% of 1 RM
Metcon (Time)
For Time:
50 Dumbbell Hang C+J’s
40 Box Jumps/ Step-ups
30 Pullups/ (Rx+CTB)
20 KB Swings
10 Box-over Burpees
20 KB Swings
30 Pullups
40 Box Jumps
50 DB H. C+J’s
(Rx+ 50/35)
Metcon (AMRAP – Reps)
8 MIN EMOM
30 Sec. plank + ME Knees-to-chest