CrossFit Ironside – CrossFit
Deadlift (3 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 7×3 @ 75% of 1 RM
Opt. 3 10 min EMOM 3 Reps @ 70% of 1 RM
Metcon (Time)
5 Rounds:
10 KB Swings (Rx+)
10 Lunges
10 Toes-to-bars/ KTC
10 Lunges
Metcon (No Measure)
5×5 Pullups/assisted pull-ups
Pause at the top (5sec.) then 5 second negative
Pull yourself as high as you can on each rep, you don’t have to do the sets unbroken