Friday!


Ironclad CrossFit – CrossFit

Warm-up



Strength

Push Press (10 X 3 OTM)

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Accessory

Russian Swings OTM (AMRAP – Rounds)

Swing: 10 (#70/#53)

OTM 10

RX+ 100/70

Extra Credit

Row (Distance)

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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

Open Gym

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Push Ups

40 Sit-Ups

60′ Lunge (6 Reps)

80 DUs

100m Farmer Carry 53/35 (2 Reps)

400M Run (4 reps)

30 Min AMRAP
RX+:

HSPUs

GHD’s

Kettle Bell Lunges 53/35

(53’s if your name is Aubrey)

Extra Credit

Row (Distance)

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