CrossFit Ironside – CrossFit
Bench Press (1×10)
Opt 1: 50%x5, 60%x3, 70%x1, 75%x10+
Opt2: 55%x10, 60%x10, 65%x10 then back down
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
Rx+
5 Ring dips
10 TTBs
30 Double-unders
Rx
5 pushups
10 Leg-raises
15 DU Attempts