CrossFit Ironside – CrossFit
Announcements
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!