CrossFit Ironside – CrossFit

Deadlift (10-10-10-10-10+)

First day of our 12 week strength cycle. We will be doing a 5 minute review before class

Opt. 1 (Week 1 of Jugg.) 5×10@ 60% of TRM

Opt.2 55%x10, 60%x10, 65%x10, then back down

Opt. 3 50%x5, 60%x3, 70%x1, 75%x10+

Metcon (AMRAP – Reps)

4 Rounds:

3 min alt. tabata:




-Rest 1 min-

Rx+ W. Lunge 75/55

Rx Body weight lunge