CrossFit Ironside – CrossFit
Sumo Deadlift (3 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 10 min EMOM 3 Reps @ 65% of 1RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 Pushups
12 1-arm snatches
12 W. Lunges
Choose a challenging dumbbell weight for snatches and lunges (Rx+50/35)