07/29/2015


Ironclad CrossFit – CrossFit

Warm-up

400M Run

Perfect Stretch

Inch Worm

PVC

Strength

Shoulder Press (5 x 3 E3M HAP)

WOD

Metcon (AMRAP – Rounds and Reps)

3 Front Squat 155/105

6 T2B

9 Push Ups

AMRAP: 12 Minutes

Accessory

Metcon (Time)

Row: 500M (Max Effort

Rest 1:00

5 Rounds

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07/28/2015


Ironclad CrossFit – CrossFit

Warm-up

TGU + Windmill 1/1

AMRAP: 10 Minutes

Strength

Back Squat (5 x 10 E3M HAP)

WOD

Metcon (Time)

50 H2H Swing 53/35

30 Wall Balls 20/14

3 Rounds for time

20 min TC

Accessory

Metcon (AMRAP – Rounds and Reps)

Farmer Carry: 50M (24kg)16kg)

Lunge: 25M

Run: 25M

AMRAP: 12 Minutes

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