CrossFit Ironside – CrossFit
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Bench Press ( 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 )
Opt.1 Test 1 RM
Opt. 2 3×1 @ 90%+ of 1 RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
5 Dumbell Presses
10 KB Swings
5 DB Presses
10 Box Jumps
(Rx+)
5 HSPU’s
10 KB Swings
5 HSPU’s
10 Box-overs
Metcon (AMRAP – Reps)
Optional Assistance Work
Super-set:
4 Rounds
ME strict Pullups/Ring-rows
ME Pushups
-Rest 2 mins-