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:


60 Thrusters 95/65

200 Double-unders


2 Rounds:

60 Thrusters 75/55

100 DU Attempts

(Rx Break up WOD however you wish)


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