CrossFit Ironside – CrossFit
Bench Press (Test 1 Rep Max)
Opt. 1 Test 1 RM
Opt. 2 3×1 @ 90% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 DB Presses
10 KB Swings
50 Single-unders
(Rx+)
5 Strict HSPUs
10 KB Swings
30 Double-unders
Metcon (AMRAP – Reps)
3-4 Super-sets
Barbell Row 115/75
Push-ups/ Ring Dips