CrossFit Ironside – CrossFit
Deadlift (50%x5, 60%x3, 70%x2, 75%x1, 80%x8+)
Option 1: Work up to a heavy 8RM/ ME@ 80%
Option 2: Accessory Work 5×12 Good-mornings. Start light and work to a heavy set of 12
Metcon (AMRAP – Rounds and Reps)
Partner Up!
15 Min AMRAP:
(Rx+)
60 Thrusters 95/65
200 Double-unders
(Rx)
2 Rounds:
60 Thrusters 75/55
100 DU Attempts
(Rx Break up WOD however you wish)
(Rx+)
Perform Workout as unbroken as possible
*Every time you break up thrusters perform 400 meter row
*Every time you break up Jump Rope perform 3 burpees