CrossFit Ironside – CrossFit


Open Gym during all classes tomorrow. Come in make up a lift, re-test Grace (hard pass), work on a skill or take on the workout of the day.

Bench Press (5 Rep Max)

Opt.1 Test out 5 RM

Opt. 2 5×5 @ 75% of 1RM

Opt. 3 Dumbell Bench Press x4 ME

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 1-Arm Snatches

10 Box Jumps

10 Burpees

Metcon (Time)

Open Prep

For Time:

50 Strict HSPUs

To scale this back use the open standard 1 45lbs. plate and an ab mat

10 min cap