Monthly Archives: December 2016

TGIF

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 x 3 OTM)

WOD

Metcon (Time)

25 DUs

15 Ball Slams 30/20

10 C2B

3 Rounds

Accessory

Metcon (Time)

15 Wall Balls 30/20

5 Burpee Bar MU

2 Rounds

Extra Credit

Metcon (AMRAP – Rounds)

40′ Handwalk

80′ Sled Sprint 90/70

5 Rounds for Completion

Choose Your Poison

Ironclad CrossFit – CrossFit

Pick Barbell or pick Conditioning. If you wish to do both, plan on attending two class times.

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

1600 m Row

100m Farmers Carry 53/35

100 Double Unders

100m Farmers Carry

100 Situps

100m Farmers Carry

100 Lunges (50 each leg)

100m Farmers Carry

1600 m Run
RX+: Use KBs on Lunges

Same number if doing singles, but practice your DUs and count your attempts.