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