07/31/2015

Ironclad CrossFit – CrossFit

Warm-up

4:00 Jump Rope

Stretch: coach’s choice

Strength

Front Squat (5 x 2)

WOD

Metcon (Time)

7 Dips

14 S2O 115/75

21 Back Squat 115/75

3 Rounds

20 Min TC

Accessory

Metcon (Time)

50m Butcher push 180/120

10 Pistols 1/1

4 Rounds

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