Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 X 2 OTM)

WOD

Metcon (Time)

7 PCL&J 115/75

14 Pull-Ups

7 Burpees over the Bar

3 Rounds for time
RX+: 135/95, Bar MU

Accessory

Metcon (AMRAP – Rounds)

3 Rope Climbs

400M Run

5 Rounds

Extra Credit

Row (Distance)

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Tuesday

Ironclad CrossFit – CrossFit



Warm-up

Bday Burpees Double Whammy!

Diane – 35

Amy – 31

Strength

Back Squat (5 X 5 E3M Work Up)

WOD

Metcon (AMRAP – Rounds and Reps)

2 Power Snatch 115/75

2 OHS

2 Snatch Balance

10 Ball Slams 30/20

12 Min AMRAP
RX+: 155/105

Accessory

Metcon (No Measure)

:20/:10 x 16

Alternating

Ring Support

Bottom of Dip Hold

Then

50 GHDs

Extra Credit

Row (Distance)

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