CrossFit Ironside – CrossFit
Bench Press (10 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x1, 75%x10+
Opt. 2 Pyramid 60%x10, 65%x10, 70%x10 then down, last set Max-effort
Metcon (Time)
5 Rounds:
(Rx)
10 Knees-to-chest
100 Single-unders/ 50 DU attempts
1 Wallwalk or 20 sec. HS HOLD/Plank
(Rx+)
10 Toe-to-bars
50 Double-unders
24ft. HS Walk
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 Dumbbell Flys
10 Dumbbell L. Raises