CrossFit Ironside – CrossFit
Bench Press (3 Rep Max)
Opt. 1 Test out 3 Rep Max
Opt. 2 7×3 @ 75% of 1 RM
Opt. 3 Super-set Bench Press and Barbell Row @ 50% of 1 RM
Metcon (Time)
For Time:
20 Top of the minute Double-unders/ Single-unders
3 Rounds:
10 Clean and Jerks
10 Barbell Burpees
@ 12 mins Finish out reps
15 min time cap
(Rx) 95/65
(Rx+) 135/95
Metcon (Time)
Optional Abs:
Partner Up!
150 R. Twist
Plank while your partner chips away at R. Twists. Switch as many times as needed.