01/16/2017

Ironclad CrossFit – CrossFit

Warm-up

Jennifers 41 birthday Burpee’s. You’re welcome😂🎈🎁🎉

Strength

Back Squat (5 X 2 E3M)

WOD

Metcon (Time)

Isa/Grace

3 Power Snatch 135/95

3 C&J

10 Rounds

Extra Credit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Box Jumps

250m Row

Mobility

Banded shoulder stretch

Foam roll Lats

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TGIF

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 X 5 E3M )

WOD

Pick a Pal (Time)

Wod will be completed in teams of 2. You must rotate with your partner every ten reps, partners must count out loud for each other, partners must high five and chest bump between each transition. If you are all alone😒, you will do half the reps. If we have an odd number of players, two people will work at the same time, but the other partner cannot start their 10 reps until both teammates are finished with theirs.)

100 DUs

90 Lunges

80 KB Deadlifts 70/53

70 Thrusters 95/65

60 Push-Ups, RX+: HSPU

50 Pull-Ups, RX+: C2B

40 Wallball Cleans

30 SDHP

20 Snatch

SCORE is Time!
**1:00 will be subtracted from your time if you and your partner/partners are dressed alike or wearing Ironclad gear**

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