Author Archives: IronClad

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (10 X 3 OTM)

WOD

Metcon (AMRAP – Rounds and Reps)

3 CL&J 155/105

6 Burpee Over Bar

12 Pistols 6/6

15 AMRAP
RX+: 185/120

Accessory

Metcon (Time)

Ring Push-Up: 10

T2B: 10

10 Rounds for time

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 5 E3M )

WOD

Metcon (AMRAP – Rounds and Reps)

50 Double Unders

3 Snatch 135/95

6 Burpees

9 C2B

AMRAP: 15 Minutes
RX+: 185/120, Must Squat

Accessory

Metcon (AMRAP – Rounds and Reps)

ButcherHigh Push: 25M (#90/#70)

Lunge: 25M

Run: 25M

AMRAP: 12 Minutes