CrossFit Ironside – CrossFit
Bench Press (5 Rep Max)
Opt. 1 Test 5 RM
Opt. 2 6×5 @ 70% of 1RM
Opt.3 3 Drop sets starting @ 70%
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
1000 m. Row (Buy-in)
12 Deadlifts 95/65
9 H Cleans
6 STO Presses
(Rx+)
1000 m. Row (Buy-in)
12 Deadlifts 155/105
9 H. Cleans
6 HSPU’s
Track completed rnds and reps of Deadlifts, H. Cleans, and Presses
Metcon (AMRAP – Rounds)
Pullup Challenge:
8 min EMOM
3 Pullups/ Assisted Pullups
Last pullup 5 sec. Negative
(Rx+) Ring Pullups with false grip