Monthly Archives: May 2016

05/31/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5×3 E3M)

WOD

Metcon (Time)

20 AbMat Situps

15 Russian Swings 32kg/24kg

10 FSQ 155/105

4 Rounds

Accessory

Metcon (AMRAP – Rounds)

Ring L-Sit

:20/:10 x 8

Extra Credit

Metcon (AMRAP – Rounds)

Sprint: 50M

Burpee: 5

OTM 10 Rounds

Mandatory Mobility

Banded Shoulder Stretch

Murph

Ironclad CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here