Author Archives: IronClad

Friday

Ironclad CrossFit – CrossFit

Warm-up

WOD

Metcon (AMRAP – Rounds and Reps)

5 Snatch 115/75

5 C2B

5 KB Swings 70/53

12 Min AMRAP
RX+: 155/105, Must Squat, MU

Strength

Front Squat (10 X 1 All over 85%)

OTM

Accessory

Metcon (Time)

100M Frun

50M Farmers Carry 70/53

4 Rounds

Thursday

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

800M Run

25 Flutter Kicks DC

25 MR SC

25 Horizontal T2B

25 Side Crunch with plate

3 Rounds

Accessory

Metcon (Time)

10 Ring Rows

20 Lunges

30 DUs

4 Rounds
Add Weight to Lunge