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