CrossFit Ironside – CrossFit


Reminder: Saturday Schedule is back to normal

9am 10 am class.

Open Gym: 11:00-12:30

Front Squat (3 Rep Max)

Opt. 1 Test 3RM

Opt. 2 7×3 Paused Squat @ 65% of 1RM (1-2 sec.)

Opt. 3 Strength Accessory Work

Metcon (AMRAP – Rounds and Reps)

Partner Up!

15 min AMRAP:

50 Calorie Row

40 Dumbbell Clean and Jerks


20 Box-over Burpees

10 Pullups/ Muscle-Ups (Ring or bar)
Partners who are “resting” must hold plank while their partner chips away at the work.

Metcon (Time)

Optional Strength Accessory Work:

5×10 W. Step-ups/ Pistols