CrossFit Ironside – CrossFit

Deadlift (5 Rep Max)

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

Opt. 2 5×5 @ 75%

Opt.3 12 min EMOM @ 70%

Even min: 5 Reps

Odd min: Rest

Metcon (Time)

For Time:

5 Rounds:

5 Dumbell Press/ HSPUs

10 DB Lunges

5 Dumbell Press/ HSPUs

10 DB Deadlifts

Rx+DB/KB 50/35

Metcon (AMRAP – Rounds)

Core Accessory:

10 min EMOM

Odd minute: ME W. Sit-ups

Even minute: Rest