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.