CrossFit Ironside – CrossFit
Announcements
Reminder: We are back to our regularly scheduled Saturday classes!
9am + 10am
Open Gym 11-12:30
Back Squat (3 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 7×3 Paused Squat (1-2 sec.) @ 65% of 1RM
Opt. 3 Overhead Squat Opt. 1 or 2
Metcon (AMRAP – Reps)
Partner WOD!
3 min AMRAP:
100 Double-unders/ Single-unders
then Max-Effort Pullups/ Muscle-ups
-Rest 2 mins-
3 min AMRAP:
100 DUs/SUs
then Max-Effort Thrusters 95/65/ Wallballs
-Rest 2 mins-
3 min AMRAP:
100 DUs/SUs
then Max-Effort Burpee Box-Overs
For this WOD Each person will perform the 100 DUs/SUs then they will tag team the additional exercise. One person works while the other rests after the buy-in. Track Pullups/Wallballs +Burpee Box-overs.