Monthly Archives: October 2017

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 3 E2M)

WOD

Metcon (Time)

500M Row

12 DB Thrusters 35/25

12 T2B

Rest 1:00

4 Rounds
RX+:50/35

Accessory

Russian Swings OTM (AMRAP – Rounds)

Swing: 10 (#70/#53)

OTM 10

RX+ 100/70

Extra Credit

Metcon (AMRAP – Rounds)

25 AMSU

20 ASS Bike CAL

4 Rounds
Rx+: GHD Sit-Ups