CrossFit Ironside – CrossFit
Announcements
Open Gym during all Wednesday classes!
Pull-ups (Stict/Assisted Pullups/Muscle-ups)
Opt.1: Test out strict pullups/muscle-ups
Opt.2: 10 min EMOM
3-5 Strict or weighted pullups
Opt. 3: Muscle-up/Pullup progressions
Metcon (Time)
For Time:
21 Clean and Jerks Rx 95/65 (Rx+ 115/75)
400 m. Run
15 C+Js Rx 95/65 (Rx+135/85)
400 m. Run
9 C+Js Rx 95/65 (Rx+ 155/105)
400 m. Run
Metcon (AMRAP – Rounds and Reps)
Optional Accessory Work:
8 min AMRAP:
10 DB Curls
10 DB Rows