CrossFit Ironside – CrossFit

Pull-ups (5×5)

Perform 5×5 sets of pull-ups w/the least amount of resistance necessary. Or 5 sets of 5 reps of weighted pull-ups. All 5 sets should be at the same resistance or weight!

Metcon (AMRAP – Reps)

12 min Tabata

Deadlifts and Shoulder to Overhead

Rx weight 95/65

Rx+ 135/95
The Deadlift weight is light. Make sure you keep a tight mid-line throughout the movement.