Monthly Archives: August 2017

Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell of choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Open Gym

Conditioning

Metcon (AMRAP – Reps)

1:30 of Work :30 of rest

Mad Russians 20/14 (double count)

Row for Calories

KB SDHP 53/35

Lunges

4 Rounds
RX+: 30/20, ASS Bike for Cal (if able), 70/53, Use your Kettle Bell on Lunges

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Snatch Pull + Snatch (Work up for 15 Min )

WOD

Metcon (Time)

Run 1 Mile

Then

3 HSPU

6 OHS 115/75

9 T2B

3 Rounds

Accessory

Metcon (AMRAP – Rounds)

100M Sled Sprint 50/35

Rest 1:00

7 Rounds