CrossFit Ironside – CrossFit
Bench Press (50%x5, 60%x3, 70%x1, 75%x1, 80%x8+)
Opt. 1 Work up to a heavy 8 rep Max
Opt. 2 Pyramid 65%x8, 70%x8, 75%x8, then back down
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx+)
5 Ring Dips
10 DB Lunges
15 1-arm snatches 50/35
(Rx)
5 Pushups
10 DB Lunges
15 1-arm snatches