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