CrossFit Ironside – CrossFit

Sumo Deadlift (5 Rep Max)

Opt. 1 Test out 5Rep Max

Opt. 2 Pyramid 70%x5, 75%x5, 80%x5, 75%x5,70%x5+

Opt. 3 10 min EMOM 5 reps @ 70% of 1 RM

Metcon (AMRAP – Reps)

4 Rounds:

3 min AMRAP

20/16 Calorie Row then

AMRAP

10 1-arm snatches

10 KB Swings

-Rest 1 min-

Rx+ 50/35
Each 3 min AMRAP will start with a calorie buy-in then you perform as many reps of

10-1 arm snatches

10 KB Swings

with the remainder of the time.

There will be 1 min of rest and recovery between rounds.

Metcon (AMRAP – Reps)

Ass. Work:

10 min EMOM

Odd min ME: Empty Barbell Good-mornings

Even Minute: Rest