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