TGIF


Ironclad CrossFit – CrossFit

Warm-up

Coach’s Choice

Strength

Shoulder Press (5 X 10 E3M)

WOD

Metcon (AMRAP – Rounds and Reps)

5 CL&J

12 Burpee over bar

AMRAP: 12 Minutes

RX: 155/105, RX+: 185/120
Do not have to squat

Accessory

Balls to the Wall (AMRAP – Reps)

10 Wall Ball 30/20 OTM 10 Minutes

Extra Credit

Metcon (Time)

Sled Drag: 100M (#165/#115)

Run: 800M

4 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

Clean and Jerk (12 min to find 1RM)

Clean and Jerk (OTM 15 )

All reps 90% or above.

Back Squat (1 X 20 )

Conditioning

Metcon (AMRAP – Reps)

2:00 on 1:00 rest

Cal. Row

DU

Sled Push 180/135

OH Step Back Lunges w/plate 25/15

Mad Russians 25/15

3 Rounds

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