CrossFit Ironside – CrossFit

Bench Press (5 Rep Max)

Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Opt.2 5×5 @ 70% of 1RM

Opt. 3 Super-set: Ringed Pushups + Ring-Rows

Metcon (AMRAP – Reps)

2 Rounds:

Min ME Calorie Row

Min ME 1 arm DB Hang Clean and Jerk (Rx+50/35)

Min ME Box Jumps

Min ME Burpees

-Rest 2 mins-