CrossFit Ironside – CrossFit

Bench Press (10 reps)

Opt. 1: 50%x5, 60%x3, 70%x1, 75%x10+

Opt. 2 60%x10, 65%x10, 70%x10 then down. Last set ME

Opt. 3: 40%x5, 50%x5, 60%x5 (De-load)

Metcon (Time)

For Time:

5-10-15-10-5

TTB’s/ Leg-Raises

In-between sets of TTB’s/Leg-Raises

50 Double-unders/ 25 DU Attempts/ 100 Single-unders

Metcon (Time)

Optional Accessory Work:

50 Dips/ Pushups

50 Dumbell Curls (Each arm)

Break-up however you prefer