CrossFit Ironside – CrossFit

Bench Press (3 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

Opt. 2 7×3@ 75% of 1 RM

Opt. 3 Superset Bench Press @ 50% + Ring-rows

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

200 m. Run

10 Deadlifts

15 Pushups

(Rx) 135/95

(Rx+) 185/125

Metcon (AMRAP – Rounds)

Strict Pullup Challenge:

5×3 Pause pull-ups

3 sec pause at the top of pull

3 sec pause in the middle of pull on the way down

(Rx+)

Pause 3 secs Ring to chest

Pause 3 secs Mid-pull