CrossFit Ironside – CrossFit
Deadlift (10 Reps)
Opt.1 50%x5, 60%x3, 70%x1, 75%x10
Opt. 2: 60%x10, 65%x10, 70%x10, then back down, last set ME
Opt. 3: CrossFit Total Redemption: re-test 1 RM
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
30 Double-unders/ 15 DU Attempts
10 TTB’s/ Leg-raises
30 Double-unders/15 DU Attempts
1 Rope Climb
Metcon (Time)
Optional Acc. work
5 Rounds:
10 1 arm oh dumbbell squats
10 1 legged dumbell deadlift
Choose a challenging dumbbell weight