08/04/2015


Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 x 3 E3M HAP)

WOD

Metcon (Time)

5 Hang Power Snatch 115/75

5 Back Squats

5 T2B

7 Rounds

Accessory

Metcon (AMRAP – Rounds and Reps)

Butcher High Push: 25M (#180/#120)

Lunge 25M

Run: 25M

AMRAP: 12 Minutes

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08/03/2015

Ironclad CrossFit – CrossFit

Warm-up

Row 500 m

Perfect Stretch

Inch Worm

PVC

Windmills

Strength

Overhead Squat (5 x 10 E3M HAP)

WOD

Metcon (Time)

30 Thrusters 115/75

30 Pull Ups

30 S2O

20 Min TC

Accessory

Metcon (Time)

400M Run

50 M Lunge

4 Rounds

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