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