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-