CrossFit Ironside – CrossFit


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


Pushups/ Ring-dips