CrossFit Ironside – CrossFit
Announcements
Open Gym! Come in and take on the Workout of the day, make-up a lift, do some dumbbell curls in front of the mirror. Whatever you do, do something that is going to make you fitter than you were yesterday!
Bench Press (1 Rep Max)
Opt. 1 Test 1 Rep Max
Opt. 2 (TM) 3×5 2.5-5lbs. Heavier than last week
Opt. 3 Accessory Work
Metcon (Time)
Courtesy of Dan Bailey
For Time:
21 Burpees/ Over the bar
21 Wallballs/ Thruster 95/65
21 Pullups
15 Burpees/ Over the bar
15 Wallballs/ Thruster 115/75
15 Pullups/ Chest-to-bar
9 Burpees/ Over the bar
9 Wallballs/ Thruster 135/85
9 Burpees/ Bar Muscle-ups