CrossFit Ironside – CrossFit

Bench Press (5 Reps)

Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Opt. 2: 70%x5, 75%x5, 80%x5, then BD Last set ME

Opt. 3: CrossFit Total Shoulder Press re-test 1RM

Metcon (Time)

6 Rounds:

5 Pull-ups/ CTB

5 Clean and Jerks

5 Front Squats


Rx 95/65

Metcon (Time)

Optional Ass. Work:

Super-set to 150 reps of:

H. Leg-raises + w. sit-ups

-Rest 1 min in-between sets