CrossFit Ironside – CrossFit

Bench Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x8+)

Opt.1 Test out 8RM

Opt. 2 65%x8, 70%x8, 75%x8 then back down, last set ME

Metcon (AMRAP – Reps)

3 Rounds:

4 min alt. Tabata

-1 min Rest-

(Rx)

Pushups

KB Swings

Wallballs

Sit-ups

(Rx+)

Handstand Pushups

KB Swings 52/35

Wallballs

W. Situps 30/15 DB on chest

Metcon (AMRAP – Reps)

3 Rounds:

Min1: ME Bent-over Barbell Rows 95/65

Min 2: ME Dumbell Flys (Off of a bench)