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