Monthly Archives: January 2017

Tuesday

Ironclad CrossFit – CrossFit

Warm-up


Strength

Overhead Squat (10 X 3 OTM)

WOD

Metcon (AMRAP – Reps)

Shuttle Run 20/20/40/40

10 Thrusters 115/75

OTM 12 Min.

Score is Thrusters
RX+: 135/95

Accessory

Metcon (AMRAP – Reps)

15 GHD Sit-Ups

15 BJs

Alternating OTM 10

Extra Credit

Metcon (AMRAP – Rounds)

2 Rope Climbs

40′ HW

5 Rounds

Monday

Ironclad CrossFit – CrossFit

If you wish to do the Extra Credit, plan to attend two class times.

Warm-up

Strength

Push Press (10 X 2 OTM)

WOD

Metcon (AMRAP – Rounds and Reps)

50 DUS

50 Air Squats

15 C2B

12 Min AMRAP
DAVID’s WOD

Accessory

Metcon (Time)

Caolrie Row 30/20

5 BAr MUS

5 ROunds

Extra Credit

What a Drag (Time)

Sled Drag: 1 Mile for time (#135/#90)
Hope’s WOD