CrossFit Ironside – CrossFit
Announcements
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
30 KTC/TTBS
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