CrossFit Ironside – CrossFit

Deadlift

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 (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DB snatches/power snatches (95/65#)

w/ 10 push-ups or 5 ring dips between each set

Metcon (Time)

5×10 weighted step-ups or pistols