CrossFit Ironside – CrossFit
Sumo Deadlift (Opt.1 Test 5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 10 min EMOM @ 55% of 1RM
Opt.3 Snatch Opt. 1 or 2
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
5 Pull-ups
10 Pushups
15 w. Lunges
Rx Challenging Dumbbell of KB Lunges
Rx+ Weighted Vest + 50/35 lbs. Dumbbell or KB for lunges
Murph Prep, and so it begins!