Monthly Archives: November 2015

11/25/2015

Ironclad CrossFit – CrossFit

Warm-up

2 Min of Jump Rope

Inch Worm

Stripper Stretch

Strength

Deadlift (5 X 2 E3M HAP )

WOD

Metcon (AMRAP – Rounds and Reps)

40′ Lunge w/DBs – High Carry (#35/#25)

10 Rowing Push-Ups

40′ Lunge w/DBs (#35/#25)

10 Push Press

AMRAP: 12 Minutes

Accessory

Metcon (AMRAP – Rounds and Reps)

Farmer’s Carry: 25M (53/35)

Double KB FSQ: 10 (53/35)

AMRAP: 8:00

Extra Credit

Metcon (Time)

400M RoW

30 DUs

4 Rounds

Schedule

Hey Everyone,
Schedule for the rest of the week.
Normal Schedule on Wednesday
Closed on Thursday
8:30am on Friday only
Normal Schedule on Saturday
Everyone have a safe Thanksgiving