CrossFit Ironside – CrossFit
Announcements
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