CrossFit Ironside – CrossFit
Announcements
Open Gym during all Wednesday classes! Come make up a lift or WOD, work on gymnastic/oly skills, get after them New Years Goals!
Shoulder Press (5 Rep Max)
Opt.1 Test 5RM
Opt. 2 Gymnastic Pulls sets x reps
Opt.3 Bench Press (Texas Method) 3×5 10% less than Monday
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 KB Swings
9 TTB’s/KTC
6 Dips/ Pushups
Metcon (Distance)
Optional Skill sesh!
10 min AMRAP:
Handstand Hold/Walk practice