CrossFit Ironside – CrossFit
Deadlift (3 Rep Max)
Opt. 1 Test 3 Rep Max
Opt. 2 5×3 @ 75%of 1RM
Opt. 3 10 min EMOM 3 reps @ 65% of 1 RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
50 Single-unders
15 Knees-to-chest
10 1-arm snatches
(Rx+)
50 Double-unders
15 TTB’s
10 1-arm snatches
Metcon (Time)
Optional Accessory Work:
5 Rounds:
10 1-legged deadlifts
10 Lunges
Use a kb for loading