CrossFit Ironside – CrossFit

Bench Press (10 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x10+

Opt. 2 3×10 @ 65% of 1 RM

Opt. 3 Accessory Work

Metcon (AMRAP – Rounds and Reps)

Partner Up!

15 min AMRAP:

50 Wallballs

100 Double-unders

50 Pullups/CTB

100 Double-unders

50 1-arm Snatches

100 Double-unders

Break up reps however you wish, one person works while the other rests

Metcon (AMRAP – Reps)

Optional Accessory work:

10 min tabata:

Pushups + Ring-rows