CrossFit Ironside – CrossFit

Deadlift (3 Rep Max)

Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

Opt. 2: 5×3@ 82.5% of 1RM

Opt. 3: 3×10 @ 65% of 1RM

Metcon (Time)

3 Rounds:

(Rx)

10 Pullups

10 Cleans 95/65

10 Barbell Burpees

(Rx+)

25 Pullups

10 Squat Cleans 135/95

10 Barbell Burpees

Metcon (No Measure)

Optional Accessory Work:

10 mins Handstand Hold/Walk Practice