CrossFit Ironside – CrossFit

Bench Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+)

Opt. 1: Work up to a heavy 3 RM

Opt. 2: 7×3 @ 75% of 1RM

Opt. 3: Accessory Work 5×10 D.B. Flies

Metcon (Time)

5 Rounds:

(Rx+)

12 Deadlifts 135/95

6 Ring Dips

9 H. Cleans

6 Ring Dips

(Rx)

12 Deadlifts 95/65

6 Pushups

9 H. Cleans

6 Pushups