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)