I get 3,300fps with good accuracy and the 75grainers. You can get 3K'ish with those weight bullets and the .223 but that's standing on it.
If you're leaning toward a .223 and a 8" twist, you won't be disappointed. But I like the 22-250 more better. I have both.
Travis
Agreed, have both also, running my 223AI to 2900 w/75's. The 22-250 w/75's is an entirely different animal.