TGIF


Ironclad CrossFit – CrossFit

Warm-up

Coach’s Choice

Strength

Back Squat (5 X 5 E3M)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory

Metcon (AMRAP – Rounds)

Double Under: 50

HSPU: 15

3 Rounds
RX+: 6” Deficit HSPU

Extra Credit

Metcon (AMRAP – Rounds)

Butcher High Push: 25M (#270/#180)

Air Squat: 25

6 Rounds

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Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Push Press (5 X 2 E2M From the Ground)

Work Up

Bear Complex (1 OTM 20)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Conditioning

Prime Time (AMRAP – Rounds and Reps)

7 V Ups

13 Ring Rows

17 Knee Raises

23 Mad Russians 35/25 Plate

29 Iron Mikes

31 Mountain Climbers

101 M Sled Sprint 45/35

19 Min AMRAP

Then
Mad Russians, Mountain Climbers, and Iron Mikes are double count.

Team 5K Row (Time)

As a team, row 5K.

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