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