CrossFit Ironside – CrossFit

Deadlift (5 Rep Max)

Opt. 1 Test 5RM

Opt. 2 4×5 @ 80% of 1 RM

Opt. 3 Deficit Deads (25lbs plate) Sets of 5 starting at 50% Work to a heavy 5RM

Metcon (Time)

5 Rounds:

200 m. Run

10 TTB’s/ KTC

15 Wallballs

Metcon (AMRAP – Rounds and Reps)

Optional ASS. Work:

8 min AMRAP:

10 Glute-ham bridges

10 Empty Barbell Good-mornings