• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

19-08-2017

By Sarah Cahill | In Uncategorized | on August 18, 2017


Red Iron CrossFit – Competitors Class

WOD

Metcon (AMRAP – Reps)

“2 Rounds

4 min Run

Rest 1 min

4 min Row

Rest 1 min “

Metcon (AMRAP – Reps)

“EMOM 15

6-16 CTB Pulls ups

6-16 HSUP’s

10-16 Alt Pistols


Clean (5 x 3 @)

5 sets at 75-80%

Don’t have to be T&G

Metcon (Time)

In Pairs 4 Rounds

10 Snatches @ 50/35kg,

20 TTB

Metcon (Time)

In Pairs 4 Rounds

10 Deadlift @ 100/70kg

10 Box Jumps @ 30/24

No Comments to "19-08-2017"

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING