Monthly Archives: August 2017

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (10 X 2 OTM)

WOD

Metcon (Time)

30 Front Squats 115/75

15 Box Jumps 24/20

3 Rounds

Accessory

Metcon (Time)

500M Row

Rest 1:00

20 Cal Ass Bike

Rest 1:00

3 Rounds

Monday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday, Carrie!

32 Burpees!

Strength

Deadlift (5 X 10 E3M)

WOD

Metcon (Time)

2 Partners

3k Row -alt. every 250M

80 Push-Ups – alt. every 20

60 Pull-UPs – alt. every 10

40 KB Swings – alt. every 20 53/35

20 Min. TC
RX+:Hand Release, C2B, 70/53

Accessory

Metcon (AMRAP – Rounds)

20 GHD Sit-UPs

10 DB Pul-Overs (choose challenging weight)

5 Rounds