CrossFit Ironside – CrossFit

Sumo Deadlift (5 reps)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Opt. 3 70%x5, 75%x5, 80%x5 back down, then ME

Metcon (AMRAP – Reps)

3 Rounds:

4 min alt. tabata:

Burpees

KB Swings

Box Jumps

Ring-rows

-Rest 1 min-

Metcon (Time)

Optional Accessory Work:

4 Rounds:

16 W. Lunges 50/35

20 sec. Wall-sit