CrossFit Ironside – CrossFit


10 am class tomorrow then Open Gym until Noon. Normal classes on Saturday!

Clean (1 RM)

Opt.1 Test 1 RM

Opt. 2 3 Position Clean (Work to a heavy 1RM)

Opt. 3 Stength Accessory work

Power or Squat

Metcon (Time)

Partner Up!

30 Calorie Row

30 W. Step-ups

30 1-arm Snatches


20 Calorie Row

20 W. Step-ups

20 1-arm Snatches


10 Calorie Row

10 W. Step-ups

10 a-arm snatches
This WOD will be performed Konga-line style. Each team will have someone start and lead on the rower, while the other partner follows once the lead parnter is through with each movement. The lead partner will rest once they finish the snatches until there partner is done with their snatches.

Metcon (Time)

Strength Accessory Work:

5 Rounds:

10 Box Jumps

15 B. Good-mornings

Jump to as high of a box as you feel comfortable for 10 reps