CrossFit Ironside – CrossFit

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Open Gym!

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-