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