CrossFit Ironside – CrossFit

Deadlift (8 Rep Max)

Opt. 1 Test 8 Rep Max

Opt. 2 5×8 @ 65% of 1RM

Opt. 3 Strength Accessory Work

Metcon (Time)

5 Rounds:

5 Pullups/CTB

10 DB Hang Clean and Jerks

5 Pulups/CTB

10 DB Lunges/ OH Lunges

Metcon (Time)

Optional Strength Accessory Work:

4 Rounds:

10 DB Staggered-foot Deadlifts (Each foot)

10 DB Goblet Squats