CrossFit Ironside – CrossFit


Open Gym during all Wednesday Classes! QuickFit at 9:30am and 5:30pm. Let’s go hump day!

Pull-ups (1×5)

Opt. 1 Test out Max-effort strict pullups

Opt. 2 5×5 Weighted pullups- work to a heavy 5 RM

Opt. 3 Strict progressions

Metcon (Time)

5 Rounds:

10 HSPUs/ DB Presses

5 H. Cleans

10 TTB’s/ KTC

5 H. Cleans

Rx 95/65 or Dumbbells