CrossFit Ironside – CrossFit
Bench Press (5 Rep Max)
Opt.1 Test out 5 Rep Max
Opt. 2 6×5 @ 70% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Pullups/CTB
10 Pushups
5 Pullups/CTB
10 Box Jumps
Metcon (AMRAP – Reps)
Optional Accessory Work:
4-5 Rounds
Superset:
ME Dumbbell Flies
ME Dumbbell L. Raises
-Rest 2-3 mins in-between supersets