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