CrossFit Ironside – CrossFit


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