CrossFit Ironside – CrossFit
Announcements
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
-Rest-
20 Calorie Row
20 W. Step-ups
20 1-arm Snatches
-Rest-
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