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#