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.