Monthly Archives: February 2018

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 x 2 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

200M Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

20 Min AMRAP

Accessory

Metcon (AMRAP – Rounds)

3 MU

20M Butcher 270/180

15 Cal ASS Bike

7 Rounds

Challenge

Burpee Battle (AMRAP – Reps)

Do as many burpees as possible in the time allowed! Must follow new Crossfit standards.
10 Min

Open 18.1

Ironclad CrossFit – CrossFit

Warm-up

WOD

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Challenge

Burpee Battle (AMRAP – Reps)

Do as many burpees as possible in the time allowed! Must follow new Crossfit standards.
:30