12/09/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 3 E3M)

WOD

Metcon (Time)

100 DUs

90 Sit-Ups

80 Air Squats

70 Deadlifts 95/65

60 Lunges (30 e/Leg)

50 Box Jumps 24/20

40 S2O 95/65

30 Wall-Balls

20 Push-Ups

10 C2B
25 Min TC

Accessory

Work on a weakness

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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 Pull (10 X 1 work up)

Clean (15 Min to Work up to 1RM)

Squat

Conditioning

Metcon (Time)

800M Run

15 Tire Flips

100M Farmer’s Carry 53/35

15 Push-Ups

100M Backwards Sled Drag 70/50

15 Tire Jumps

4 Rounds
RX+: 70/53 Farmer’s Carry

Extra Credit

Back Squat (5 X 5 Work UP E2M)

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