CrossFit Ironside – CrossFit
Announcements
Today we are doing a special WOD to support the Hodge family. Come out to any of our regularly scheduled classes.
Metcon (AMRAP – Rounds and Reps)
“15 minutes for Calista”
15 min AMRAP:
(Scaled)
5 Goblet Squats
10 Pushups
30 Jump Rope
(Rx)
5 Cleans 115/75
10 Pushups
30 Double-unders
Pull-ups
Opt.1: Test out strict pullups/muscle-ups
Opt.2: 10 min EMOM
3-5 Strict or weighted pullups
Opt. 3: Muscle-up/Pullup progressions