Monthly Archives: May 2017

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

Ironclad CrossFit – CrossFit

If you plan to do the Extra stuff, you will need to attend two class times.

Warm-up

Strength

Overhead Squat (5 X 5 E3M)

WOD

Metcon (Time)

1000M Row

then

21 Deadlifts 155/105

15 Front Squats

9 HSPU

3 Rounds

Accessory

Metcon (Time)

15 Rope Climbs
RX+: 30 Rope Climbs

Extra Credit

What a Drag (Time)

Sled Drag: 1 Mile for time (#135/#90)

Competitor

Metcon (Time)

50 Box Jumps 24/20

40 KB Swings 70/53

30 Goblet Squats *

20 PP 10R/10L *

10 OHS 5R/5L *

*w/KB