08/31/2015

Ironclad CrossFit – CrossFit

Warm-up

Row 500m

Inch Worm

Lunge w/Twist

Shoulder Stretch

Strength

Bench Press (5 X 8 E3M HAP)

WOD

Metcon (AMRAP – Rounds and Reps)

80′ Lunge (2 Reps)

30 AbMat Sit Ups

30 Goblet Squat 53/35

AMRAP: 12 Minutes

Extra Credit

Metcon (AMRAP – Reps)

Butcher High Push: 25M (#270/#180)

Push Up: 10

AMRAP: 12 Minutes

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