CrossFit Ironside – CrossFit


Tomorrow we will begin our 8 week strength program as an option. You can choose to do the regular CrossFit class or the strength program during any classes. We will be doing a 5-10 min explanation at the beginning of each class!

Back Squat (10 Rep Max)

Opt. 1 Test 10 RM

Opt. 2 10 min EMOM 5 reps @ 55% of 1 RM

Opt. 3 Accessory Work

Metcon (Time)

3 Rounds:

21 DB Presses

15 KTC/TTB’s

9 Burpee Box-overs

Metcon (Time)

Optional Accessory Work:

5×10 Superset alt. w. step-ups +

Goblet Squats