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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)