CrossFit Ironside – CrossFit
Bench Press (8 Rep Max)
Opt.1 Test 8 Rep Max
Opt.2 pyramid 65%x8, 70%x8, 75%x8, 70%x8, 65%x ME
Opt.3 Drop sets starting at 70%x3ME
Metcon (Time)
For Time:
21-15-9
Deadlifts + Box over Burpees
Rx 135/95
Rx+ 225/155
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Dumbbell L. Raises + Dumbbell flies