CrossFit Ironside – CrossFit


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:


5 Goblet Squats

10 Pushups

30 Jump Rope


5 Cleans 115/75

10 Pushups

30 Double-unders


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