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