CrossFit Ironside – CrossFit
Deadlift (3 Rep)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 10 min EMOM 3 Reps @ 65% of 1 RM
Opt. 3 Snatch (Power or Squat) Opt.1 or 2
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
30 Double-unders/ Toe-touches
5 Devil Presses/ or Burpees
Rx+ Challenging Dumbbell weight