CrossFit Ironside – CrossFit

Bench Press (5×10 @ 60% of 1 RM)

Metcon (AMRAP – Reps)

12 min AMRAP:

400 m. run (Rx+ Grab a Sandbag or Med-ball)

1 Rope Climb

10 Pushups (Rx+ HSPU’s)

15 KB Swings

Metcon (AMRAP – Reps)

Optional Unfunctional Friday Accessory Work:

4 Rounds:

Perform a super-set of bicep curls and tricep extensions.

-Rest 2 mins inbetween sets

Rx+ Pose in front of the mirror and post on Instagram.