Monthly Archives: March 2018

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday Jermey! Aka Daddy Maines. Aka Fuzzy Wuzzy

46 Bday Burpees

Strength

Bench Press (10 X 3 OTM)

WOD

Metcon (Time)

50 Double Unders

12 SDLHP 115/75

10 Push Jerks

5 Rounds

20 Min TC

Accessory

Metcon (AMRAP – Rounds)

20 GHDs

20 Hip Extensions

4 Rounds

Challenge

March Madness (AMRAP – Reps)

You will work as a team to accumulate as many points as possible with the task given each day.
You may choose any of our past challenges for your score today.

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (10 X 2 OTM)

WOD

Metcon (Time)

10 PCL 155/105

10 T2B

3 Rounds

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 to get as many Rope climbs as possible.

Scaled will be determined for each individual by your coach.

Accessory

Metcon (Time)

2K Row