CrossFit Ironside – CrossFit
Bench Press (8 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+
Opt. 2 3×8 @ 70% of 1 RM
Opt. 3 Assistance Work
Metcon (AMRAP – Reps)
4 Rounds:
3 min AMRAP:
200 m. Row (Buy-in)
then remainder of time AMRAP
10 Pushups/ Ring Dips
10 1-arm snatches
-Rest 1 min-
Metcon (Time)
Optional Accessory Work:
4 Rounds:
10 Strict Pull-ups
15 Ring-Rows
Not for time
-Rest as needed-