CrossFit Ironside – CrossFit
Bench Press (1 Rep Max)
Opt.1: Test 1 RM
Opt. 2: Texas Method
Opt. 3: Core-Strength Acc. Work
Metcon (Time)
For Time:
21 STO Presses
21 Pull-ups
100 Double-unders/ 100 Single-unders
15 STO Presses
15 Pullups
100 D.U.’s/ 100 S.U.’s
9 STO Presses
9 Pullups
100 D.U.’s/ 100 S.U.’s
Rx 95/65 or D.B.’s
Rx+135/95
Metcon (Time)
Optional Core-strength Acc. Work
5 Rounds:
10 Single-legged V-ups
20 Flutter-kicks
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