Monthly Archives: December 2017

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (OTM 15 work up)

WOD

Metcon (Time)

30 OHS 75/55

20 T2B

10 HSPU

3 Rounds

Accessory

Metcon (Time)

7 Ring Dips

11 V Ups

10 Rounds for time

Thursday

Ironclad CrossFit – CrossFit

Warm-up

Conditioning

Metcon (Time)

1000M Row

100 Lunges

90 Air Squats

80 Box Jumps 24/20

70 Sit-Ups

60 KB Swings 53/35

50 KB Deadlifts

40 Push-Ups

30 Burpees to a Plate

20 Mad Russians w/Plate 35/25

10 C2B Pull-Ups

800M Run
RX+: Use Plate on Lunges, KB on Squats, 10 MU

Barbell

Open Gym