CrossFit Ironside – CrossFit
Deadlift (1 RM)
Opt. 1: Test 1RM
Opt. 2: 3×1 @ 90% of 1RM
Opt. 3: 3×10 @ 65% of 1RM
Metcon (Time)
6 Rounds:
5 Clean and Jerks
50 Double-unders/ Attempts
Rx 95/65
Rx+135/95
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
15 Knees-to-chest
30 sec. plank