CrossFit Ironside – CrossFit


Open Gym during all Wednesday classes! Come in and make up a lift, a WOD, or take on the daily WOD!

Pull-ups (Max-Effort)

Opt. 1 Sets x reps

Opt. 2 Sholder Press 3 RM

Opt. 3 Bench Press 3×5 10% less than Monday

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 Pullups

15 V-ups

15 Calorie Row

15 V-ups

Metcon (AMRAP – Reps)

Optional Bro-sesh

10 min tabata:

L. Raises

Bicep Curls

Tri-cep Extensions

DB Flies

Grab some bro’s and get your pump on!