CrossFit Ironside – CrossFit
Deadlift (5RM)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2: 6×5@ 70% of 1RM
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
(Rx)
9 Pullups
7 Deadlifts 135/95
5 Bar-facing burpees
(Rx+)
9 Chest-to-bar Pullups
7 Deadlifts 225/155
5 Bar-Facing Burpees
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Single-leg-v-ups + R. Twists