CrossFit Ironside – CrossFit
Sumo Deadlift (3 Rep Max)
Opt. 1 Test 3 RM
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 Snatch opt. 1 or 2
Metcon (Time)
Partner Up!
60 Knees-to-chest/ TTB’s
40 Snatches
20 Pullups/ Muscle-ups (Ring or bars)
40 Squats/ Overhead
60 KTC/TTB’s
Rx Challenging Dumbbell for Snatch and squats
Rx+ 95/65
15 min cap
Metcon (AMRAP – Rounds and Reps)
Optional Shoulder health and mobility:
10 min AMRAP:
30 sec Handstand Hold
15 B. Rotator cuff pulls
15 B. Pull-aparts