CrossFit Ironside – CrossFit
Bench Press (10 Rep Max)
Opt. 1: Test 10 Rep Max
Opt. 2: 3×10 @ 65% of 1RM
Opt. 3: Super-set strict pullups + Ring Dips
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
(Rx)
5 Dumbbell Presses
10 DB Deadlifts
15 Sit-ups
(Rx+)
5 Strict HSPUs
10 DB Deadlifts
15 Sit-ups
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
(Rx)
5 Dumbbell Presses
10 DB Deadlifts
15 Sit-ups
(Rx+)
5 Strict HSPUs
10 DB Deadlifts
15 Sit-ups
Metcon (Time)
Optional Ass. Work:
5 Rounds:
10 DB Flies
10 DB L. Raises