CrossFit Ironside – CrossFit
Deadlift (5 Rep Max)
Opt. 1 Texas Method 2.5-5lbs. PR Attempt over your Training 5RM
Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM
Opt. 3 Accessory Work
Metcon (AMRAP – Rounds and Reps)
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15 min AMRAP:
50 Wallballs
2 Rope Climbs/ Scaled Rope Climbs
25 Box-over Burpees
2 Rope Climbs/Scaled Rope Climbs
50 KTC/TTBs
2 Rope Climbs/Scaled Rope Climbs
Metcon (Time)
Optional Accessory Work:
4 Rounds:
10 Kettlebell 1 legged Deadlifts
10 KB Lunges
Use 2 moderately heavy KBs for each of the movements