Monthly Archives: March 2018

Friday

Announcements

7 & 9 AM classes have been canceled for today. We apologize for the inconvenience.

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (5 X 12 E3M)

WOD

Metcon (Time)

400M Run

15 PSN 95/65

10 OHS

3 Rounds
20 Min TC

Challenge

March Madness (AMRAP – Reps)

You will work as a team to accumulate as many points as possible with the task given each day.
As many Tire flips as possible in 5:00. Your coach will determine which tire you should flip.

Choose Your Poison

Ironclad CrossFit – CrossFit

Warm-up

Conditioning

:30 of Rest will begin when the last person is finished with the Run or Row. You will do two rounds of each movement before moving to the next. Lunges are single count. 😉

Metcon (4 Rounds for reps)

R1:

2:00 Wallballs 20/14

400M Run

:30 Rest

2 Rounds

R2:

2:00 Lunges

400M Row

:30 Rest

2 Rounds

R3:

2:00 Sit-ups

400M Run

:30 Rest

2 Rounds

R4:

2:00 Step-Ups 30/24

400M Row

:30 Rest

2 Rounds
RX+: 35/25 DB Lunges, GHD Sit-Ups

Barbell

Open Gym

Challenge

March Madness (AMRAP – Reps)

You will work as a team to accumulate as many points as possible with the task given each day.
2:00 of Push-UPS

Scaling will be determined by the coach for each individual.