CrossFit Ironside – CrossFit

Bench Press/ Strict Pull-up Super Set (AMRAP – Reps)

4 Rounds

Warm up to 60% of 1RM Bench Press then perform Max-Effort set of presses. Immediately following your M.E. Bench Press perform a M.E. set of Strict Pull-ups

Metcon (Time)

For Time:

400 m. Run

3 Rounds:

21 Knees-to-chest (Rx+TTB’s)

15 Wallballs (Rx+Thrusters 95/65)

9 Burpees

400 m. Run
Begin the WOD with a 400 m. run then perform 3 rounds of the above then finish the WOD with another 400 m. run.