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+115/75
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