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