CrossFit Ironside – CrossFit
Bench Press (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 5×10 Superset DB Bench Press + Declined Pushups
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
10 Pushups
12 KB Swings
30 Double-unders/ Single-unders