Tuesday


Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Jerk + Split Jerk (1 E:90 for 8 sets build up)

WOD

Metcon (AMRAP – Reps)

DBTH (#35/#25)

T2B

DBCL

Box Jump

:20/:10 x 8 Rest 1:00 – Complete all intervals for an exercisebefore moving on to the next one.

Accessory

Flight Simulator (Time)

Double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, continuous running clock, rest as needed between sets.

Extra Credit

Metcon (AMRAP – Rounds)

20 Medball over the shoulder

2 rope climbs

5 rounds

Use the heaviest ball you can.
RX+:

10 Atlas Stone over shoulder

2 Rope Climbs

5 Rounds

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Monday


Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5 X 5 E2M)

WOD

Metcon (Time)

1000M Row

800M Run

Then

10 Rounds of:

5 C2B Pull-Ups

10 Ring Push-Ups

15 Wall Balls 20/14

25 Min TC

Accessory

Metcon (Distance)

Row :20/:10 x 40

Extra Credit

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