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 @80% of 1 RM
Opt. 3 Deficit Deadlift -Sets of 3, Work to a heavy 3 Rep Max
Metcon (AMRAP – Reps)
4 Rounds:
2 min AMRAP:
15/12 Calorie Row Buy-in
Then AMRAP Barbell Complex
5 Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
-Rest 2 mins-
Rx 95/65
Rx+
Round 1 95/65
Round 2 115/75
Round 3 135/95
Round 4 155/105
Track reps of Barbell Complex
Metcon (AMRAP – Rounds and Reps)
Optional Accessory Work:
8 min AMRAP:
10 Bicep Curls
10 Pushups