Category Archives: WOD

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 12 E3M)

WOD

Metcon (Time)

400M Run

10 Power Snatch

3 Rounds

15 Min TC
RX: 115/75

RX+: 135/95

Accessory

100 AMSU (Time)

100 AMSU for time

100 GHDs (Time)

100 GHDs

100 DUs (Time)

100 DUs

Extra Credit

Metcon (AMRAP – Rounds)

Row: 250M

Front Rack Carry: 25M(#180/#120)

5 Rounds

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 X 10 E3M)

WOD

Five Frans (5 Rounds for reps)

21 – 15 – 9

Thruster 75/55

Jumping Pull-Ups

3:00 Cap

Rest 1:00

Five Rounds