CrossFit Ironside – CrossFit Daily

Metcon (AMRAP – Reps)

warm up to 75% of 1RM bench press

4 rounds:

Perform max effort bench press,

then immediately perform max effort supine ring rows

Rest approx 3 min between rounds

Record weight in notes

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

200m run or 250m row

10 KB swings (52/35#)

10 box jumps