CrossFit Ironside – CrossFit
Sumo Deadlift (3-3-3-3-3+)
Metcon (Time)
For Time:
15 Front Squats Rx & Rx+115/75
15 Burpees
12 Front Squats Rx+ 135/95
12 Burpees
9 Front Squats Rx+ 165/115
9 Burpees
6 Front Squats Rx+ 185/135
6 Burpees
Rx will use 115/75# for the whole workout
Rx+ will increase the weight
Assistance Work
Perform either 4 M.E. Handstand Walks or 4 M.E. Handstand Holds against the wall.