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)


Back Squats w/ 1 Rope Climb in-between sets

Rx 95/65


Metcon (Time)

Optional Accessory Work

4 Rounds:

50 ft. Death March