Monthly Archives: May 2017

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5 X 12 E3M)

WOD

Metcon (AMRAP – Reps)

1:00/:30 Cycle through

Sit-Ups

Double Unders

Ball Slams 30/20

Push Press 35/25 DB

3 Rounds
RX+:

GHD Sit-Ups

50/35 DB

Accessory

2k Row (Time)

Max Effort 2k Row

Murph


Ironclad CrossFit – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here