CrossFit Ironside – CrossFit

Deadlift (5 Rep Max)

Opt.1 50%X5, 60%X3, 70%X2, 75%X1, 80%X1, 85%X5+

Opt. 2 5×10 EMOM @ 55% of 1RM

Opt. 3 Accessory Work

Metcon (Time)

For Time:


Devil Presses w/ 30 DU’s or 50 SU’s in-between

sets of presses

No Rx or Rx+ weight on the DB’s. Grab a pair of DB’s that are challenging

Metcon (Weight)

Optional Accessory Work:

Good-mornings 5×5

5 moderately heavy sets (by feel)

-Go for greater range of motion rather than heavier weight-