CrossFit Ironside – CrossFit
Announcements
Monday will be the last day of the Row-ho-ho Challenge. Last chance to get those last calories in!
Also last week for the Texas Method.
Also sign-up for the Nutrition Challenge!
Shoulder Press (3 Rep Max)
Opt.1 Test 3 Rep Max
Opt. 2 Texas Method
Opt. 3 Optional Strength Accessory Work
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Goblet Squat/ Front Squats 95/65
10 KB Swings
30 Double-unders
Metcon (Time)
Optional Strength Ass. Work:
M.E. Super-set
5Rnds
Pushups/ Ring-dips
Ring-Row