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