CrossFit Ironside – CrossFit
Announcements
Open Gym Wednesdays! Come in and re-test Open WOD 19.4, take on a benchmark WOD, make-up a lift or WOD from earlier in the week or work on skill-development.
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Metcon (AMRAP – Reps)
9 min tabata:
W. Sit-ups
Reverse Crunches
R. Twists
“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.” – Sandy Dahl, wife of Flight 93 pilot Jason Dahl, in Shanksville, Pennsylvania