Monthly Archives: August 2018

Fri-Yay!!

Announcements

8:00 AM only on Labor Day

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (5 X 3 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

10 DB FSQ 35/25

50’ Rack Lunge

25’/25’ 50’/50’ Shuttle Run

AMRAP: 15Minutes

Accessory

Metcon (AMRAP – Rounds)

Tabata

L-Sit (rings or hang)

Glute Bridge

12 intervals

Thursday

Ironclad CrossFit – CrossFit

Warm-up

Tabata

Flutter Kicks

Hollow Hold

Plank

Horz T2B

4 Rounds

Conditioning

Metcon (AMRAP – Reps)

2:00 intervals :30 Rest Between each

DUs

Sled Drag 90/70

Tire Flips

Sledge Hammers

Iron Mikes

2 Rounds

Then do the Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run

1 Mile Weighted Run (Time)

1 Mile weighted run