CrossFit Ironside – CrossFit
Bench Press (3 Rep Max)
Opt.1 Test 3 Rep Max
Opt. 2 T.M. 3X5 2.5-5lbs. heavier than Last weeks Volume day
Opt. 3 Strength Accessory Work
Metcon (Time)
5 Rounds:
5 Pullups/ CTB
10 DB Thrusters
5 Pullups/ CTB
10 DB Lunges
Rx+ 45-50/30-35
Metcon (Time)
Optional Strength Accessory Work:
4-5 Rounds:
10 Pushups/Dips
20 DB Curls (10 each arm)