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