CrossFit Ironside – CrossFit
Announcements
Open Gym during all Wednesday classes!
Push Press (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 10 min EMOM 3 reps @ 65% of 1 RM
Opt. 3 5×10 Superset DB Presses or Strict HSPUs and Ring rows.
Metcon (Time)
10 Rounds:
5 Pullups
5 Box-overs
10 1-arm snatches (+50/35)
5 Box-overs
Metcon (Time)
Optional Abs:
6 Rounds:
30 sec. plank
10 Strict Hanging Leg-raises
8 min cap