CrossFit Ironside – CrossFit
Announcements
Open Gym during all Wednesday classes! Come in make up a lift, test out a bench mark, work on a skill or take on the workout of the day!
Clean (3 Rep Max)
Opt. 1 Test 3 RM
Opt. 2 3×3 @ 80% of 1 RM
Opt. 3 10 min EMOM
3 reps @ 70% of 1 RM
Metcon (Time)
For Time:
50 Calorie row
40 Wallballs
30 1-arm snatches (+50/35)
20 Burpees
10 Pullups/ Muscle-ups (Ring or bar)
Metcon (Distance)
Optional Open Prep:
Get upside down!
4 ME Handstand Walks/ Handstand Hold