CrossFit Ironside – CrossFit
Bench Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, (90%x3+))
Metcon (Time)
10 Rounds:
(Rx+)
3 Bar Muscle-ups
10 1-arm alt. Snatches 50/35
(Rx)
6 Pullups
10 1-arm snatches
(Foundations)
10 Ring rows
10 1-arm snatches