Monthly Archives: August 2017

Monday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday, Mike B!

47 Burpees!

Saturday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday, Tonisha!

29 Burpees!

Metcon

Metcon (Time)

80ft WWL (45/35)

36 AMSU

80ft WWL (45/35)

30 AMSU

80ft WWL (45/35)

24 AMSU

80ft WWL (45/35)

18 AMSU

80ft WWL (45/35)

12 AMSU

80ft WWL (45/35)

6 AMSU

Metcon

Metcon (Time)

3 Rounds

5 Squat Cleans (135/95)

10 Wall Balls (30/20)

15 KBS (53/35)

Mobility

upward dog

downward dog

childs pose

Banded shoulder