CrossFit Ironside – CrossFit
Deadlift (3×1 @ 90-95%)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 92.5%x1, 95%x1+
Opt 2: 3 singles at 90%
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
Rx
6 Pullups
12 1 arm overhead lunge (Challenging db)
Rx+
6 Chest-to-bar
12 1 arm oh lunge 50/35
Metcon (Weight)
Accessory Work:
5×10-15 Barbell Good morning
Rx 95/65
Start with an empty barbell and work up to 95/65
Go light.