CrossFit Ironside – CrossFit


Open Gym during all Wednesday classes! Come in and make-up a lift, work on a skill, or take on the daily WOD.

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Bench Press (3 Rep Max)

Opt.1 Test out your 3 RM

Opt. 2 7×3 @ 70% of 1RM

Opt. 3 3-4 Drop-sets starting @ 70% of 1RM