CrossFit Ironside
Workout of the Day
CrossFit - Thu, Sep 19
Deadlift (Weight)
Opt.1 -Test-- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 -Build- 7x3 @ 75% of 1RM
Opt. 3-Oly Program-
EMOM x 3 (AMRAP - Rounds and Reps)
Min 1 15/12 Calorie Row/Bike
Min 2 10/15 Burpees
Min 3 15 Step-overs/ Box-overs
Min 4 16 Lunges/Pistols
Min 5 -Rest-
Rx+ 15 Burpees on minute 2
Active Recovery: (AMRAP - Rounds and Reps)
14 min AMRAP:
200 m. Run
20 Sit-ups
15 Lunges
10 Push-ups
-Rest 1-2 mins
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