CrossFit Ironside – CrossFit
Bench Press (5 Rep Max)
Opt. 1 Test 5 Rep Max
Opt. 2 Texas Method 5×5 @ 80-80% of 5 RM
Opt. 3 Stemgth Accessory Work
Metcon (AMRAP – Rounds and Reps)
5 Rounds
Min 1: 50 Double-unders/ 50 Toe-touches to DB
Min 2: 20/10 Pushups
Min 3: 15 Snatches 75/55/ 1 arm-DB Snatch
This workout will be run EMOM style
Record completed Rounds into Wodify
Metcon (Time)
Strength Accessory Work:
4 Rounds
12 L. Raises
12 DB Rows
Each arm for both exercises
-Go for quality of movement
-Rest as needed in-between sets