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