CrossFit Ironside – CrossFit
Bench Press (3-3-3-3-3-3-3)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Option 2: 7×3@ 75% 0f 1RM
Option 3: 3×65%, 3×70%, 3×75%, 3×80% then 2×10 @ 65% of 1RM
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
(Rx+)
Run 200 meters
10 Chest-to-bar pullups
10 HSPU’s
1 Rope Climb
(Rx)
Run 200 meters
10 Pullups
10 STO DB Presses
1/2 Rope Climb
(Foundations)
Run 200 meters
10 Ring-rows
10 STO DB Presses
Rope Climb progression