Tuesday

Ironclad CrossFit – CrossFit

Warm-up

WOD

Metcon (Time)

30 Power Clean & J 135/95

30 Wall Balls 20/14

30 T2B

15 Min TC
RX+: 155/105

Strength

Bench Press (5 X 3 E2M)

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

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Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 X 2 E2M)

WOD

Metcon (Time)

100 Thrusters 45/35

75 HPSN

50 BJs

25 HSPU

20 Min TC

Accessory

100 AMSU (Time)

100 AMSU for time
RX+: GHDs

Extra Credit

You will need to attend two class times.

10k Row (Time)

Max Effort 10k Row

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