CrossFit Ironside – CrossFit
Bench Press (10 Rep Max)
Opt. 1: Test 10 Rep Max
Opt. 2: 3×10 @ 65% of 1RM
Opt. 3: Super-set strict pullups + Ring Dips
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 KB Swings
9 Wallballs
6 Burpees
Metcon (AMRAP – Reps)
Pullup Challenge:
3-4 Rounds:
Super-set Strict/Assisted Pullups + Ring Dips