CrossFit Ironside – CrossFit


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