CrossFit Ironside – CrossFit

Bench Press (8 Rep Max)

Opt.1 Test 8 RM

Opt. 2 5×8 @ 65% of 1 RM

Opt. 3 Drop sets starting @ 70%

Metcon (Time)

For Time

2 Rounds:

15 Burpees

30 Box-overs

45 1-arm snatches

Metcon (Time)

Accessory Work:

4-5 Rounds:

1×10 Barbell Row

then ME HS Walk/ 30 sec. HS Hold
Not for time