Monthly Archives: July 2016

07/30/2016

Ironclad CrossFit – CrossFit

Warm-up

WOD

Metcon (Time)

In Teams of Two

800 M Run

100 M Sled Pull 135/95

100 M OH Carry 53/35

100 M Front Rack Lunge 95/65

100 Pull Ups

100 Power Cleans 95/65

1000 M Row
RX +:

Sled – 180/140

OH Carry – 70/53

Lunge – 135/95

C2B

Cleans – 135/95

0707/30/2016

Ironclad CrossFit – Barbell

Barbell

Hip Thrust (5 X 3 10 Min)

Type the details of the weightlifting

Dip Squat (5 X 3 10 Min)

Push Press + Push Jerk + Split Jerk (20 min to find max)