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)