CrossFit Ironside – CrossFit
Announcements
Open Gym during all Wednesday classes! Come in make up a lift, a benchmark, take on the workout of the day or develop a skill!
Bench Press (1 Rep Max)
Opt. 1 Test out 1 RM
Opt. 2 3×1@ 90% of 1RM
Opt.3 Super-set Push-ups/Ring-rows
Metcon (Time)
5 Rounds:
200 m. Run
10 TTB’s/KTC
15 1-arm DB snatches
Metcon (Weight)
Optional Accessory Work:
5×10 Barbell Row
Start light. Increase weight. Work to a heavy set of 10 reps