CrossFit Ironside – CrossFit


Monday we will be doing a special WOD in honor of MLK during all regularly scheduled classes!

Push Press (3 Rep Max)

Opt. 1: Test 3 Rep Max

Opt. 2: 7×3 @ 75% of 1RM

Opt. 3: Accessory Work

Metcon (AMRAP – Rounds and Reps)

In honor of MLK:

15 min AMRAP:

19 oh Lunges/ Turkish Get-ups

29 Wallballs

19 Pull-ups

68 Double-unders

-The 1st & 2nd numbers 1929, the year Dr. King was born

-The 3rd & 4th numbers 1968, the year of Dr. Kings death

-The time domain 15 min AMRAP, the day he was born January 15th

Metcon (Time)

Tabata to 100 reps

alt. 1 legged v-ups + Reverse crunches

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”