CrossFit Ironside – CrossFit
Deadlift (5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 @ 75%
Opt.3 12 min EMOM @ 70%
Even min: 5 Reps
Odd min: Rest
Metcon (Time)
For Time:
5 Rounds:
5 Dumbell Press/ HSPUs
10 DB Lunges
5 Dumbell Press/ HSPUs
10 DB Deadlifts
Rx+DB/KB 50/35
Metcon (AMRAP – Rounds)
Core Accessory:
10 min EMOM
Odd minute: ME W. Sit-ups
Even minute: Rest