CrossFit Ironside – CrossFit
Deadlift (50%x5, 60%x3, 70%x1, 75%x10+)
Warm-up to 50% of your 1 RM Deadlift then perform the following sets. Last set is a 10 rep or Max-effort.
Metcon (Time)
5 RFT:
200 m. run
10 Toes-to-bar
30 R. Twists (Rx 25/15# plate) (Rx+35/26# KB)