CrossFit Ironside – CrossFit
Deadlift (1 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 10 min EMOM:
Even Minute: 10 Reps @ 60% of 1RM
Odd Minute: Rest
Metcon (Time)
Partner Up!
50 Thrusters
40 Box-overs
30 Snatches
20 W. Step-ups
10 Barbell Burpees
then back up
(Rx) 75/55 Barbell
Challenging Dumbbell
(Rx+) 95/65
50/35 Dumbbell(s)
16 min cap.
Metcon (AMRAP – Reps)
8 min AMRAP:
Pullups/ Assisted Pullups
Attempt as many strict pullups as possible in 8 mins. Rest as needed. We will re-test this.