Monthly Archives: November 2016

11/28/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (10 X 3 OTM )

WOD

Metcon (3 Rounds for reps)

2 minute AMRAP

Box jump overs 24/20

1 min rest

10 minute AMRAP

10 Back Squats 135/95

10 S2O 135/95

1 minute rest

2 minute AMRAP

Bar facing burpees

Accessory

Metcon (AMRAP – Reps)

Wall Ball (#30/#20)

HSPU

:20/:10 x 16 (Alternating)

Extra Credit

Metcon (Time)

2 Mile Run

11/28/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (10 X 3 OTM)

WOD

Metcon (AMRAP – Reps)

2 minute AMRAP

Box jump overs 24/20

1 min rest

10 minute AMRAP

10 Back Squats 135/95

10 S2O 135/95

1 minute rest

2 minute AMRAP

Bar facing burpees

Accessory

Metcon (AMRAP – Reps)

Wall Ball 30/20

HSPU

:20/:10 x 16 (Alternating)