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