CrossFit Ironside – CrossFit
Deadlift (1 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 3×1 @ 90% of 1RM
Opt. 3 10 min EMOM 5 reps @ 65% of 1RM
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
(Rx)
9 Knees-to-chest
7 Goblet Squats
5 Burpees
(Rx+)
9 Toe-to-bars
7 Goblet Squats
5 Burpees
Metcon (AMRAP – Reps)
Optional Abs
3 Rounds:
Min 1 ME Reverse Crunches
Min 2 ME Flutter Kicks
Min 3 -Rest-