CrossFit Ironside – CrossFit
Warm-up (No Measure)
You have the option of doing either the benchmark “Nancy” or a scaled version of “Nancy” with front squats
Also last week was the 5 rep max for Juggernaught 2.0 so if you missed it you may also test your 5 rep instead of the WOD.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon (Time)
5 Rounds for time of:
400 m. run
15 Front Squats, 95/65#