CrossFit Ironside – CrossFit
Deadlift (5 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 @ 75% of 1RM
Opt. 3 Snatch (Power or Squat) Opt. 1 or 2
Metcon (AMRAP – Reps)
3 Rounds:
Min 1: Wallballs
Min 2: 1-arm Snatches
Min 3: Box-overs
Min 4: Calorie Row
Min 5: -Rest-
Metcon (Time)
Optional Strength Work:
4 Rounds:
50 Ft. Death-march