CrossFit Ironside – CrossFit
Announcements
Open Gym during all Wednesday classes! Come in and make up a WOD, Lift, Skill session or the workout of the day!
Pull-ups (Refer to options)
Opt.1 Sets x Reps
Opt. 2 Test Shoulder Press 1 RM
50%X5, 60%X3, 70%X2, 75%X1, 80%X1, 85%X1, 90%X1, 95%X1, PR Attempt
Opt. 3 Bench Press Texas Method 3×5 10% less than Monday
Metcon (Time)
3 Rounds:
3 Rounds of “Cindy”
5 Pullups
10 Pushups
15 Air Squats
then…
1 Round of “DT”
12 Deadlifts
9 H. Cleans
6 STO Presses
Rx Dumbbell or 95/65
Rx+155/105 son!
15 min cap
Perform 3 Rounds of Cindy then 1 Round of DT 3X.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 L. Raises
10 DB Flies