CrossFit Ironside – CrossFit

Bench Press (1 Rep Max)

Opt 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 PR Attempt

Opt.2 3×1 @ 90% of 1 RM

Opt.3 Drop sets starting @ 70% of 1RM Drop 10-20% for 2 additional ME sets

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Pushups/ Ring-Dips

5 Box-overs

10 KB Swings

5 Box-overs

Metcon (Time)

Optional Mid-line:

5 Rounds:

10 W. Sit-ups

30 sec. plank