CrossFit Ironside – CrossFit
Deadlift (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5 or M.E.)
Establish a 5 rep Max or try to PR 5-10 LBS. based off your previous 5 rep Max
Deadlift (4×5@ 77.5%)
This is an option after you have established a 5 rep max, if you would like more volume.
Perform a 3×5 back down set @ 77.5%. That is 3 sets of 5 reps @ 77.5%. You will count your 5 rep max as your fourth set in Wodify.
Metcon (Time)
10 Min AMRAP:
8 Presses (Rx 95/65 Rx+115/75)
10 Knees-to-chest (Rx+ TTB’s)
Run 200 meters