CrossFit Ironside – CrossFit
Deadlift (8 Reps)
Opt. 1: 50%x5, 60%x3, 70%x1, 75%x1, 80%x8+
Opt.2: 65%x8, 70%x8, 75%x8 then down and ME
Opt. 3 Tech. Work Deficit Deadlift: From 25lbs. plate (Start off light with sets of 8, increase each set and find a heavy 8RM) This will be much lower than 80% of your 1RM
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Back Squats w/ 1 Rope Climb in-between sets
Rx 95/65
Rx+155/105
Metcon (Time)
Optional Accessory Work
4 Rounds:
50 ft. Death March