CrossFit Ironside – CrossFit
Announcements
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.”