09/29/2015

Ironclad CrossFit – CrossFit

Warm-up

Jumping Jacks (No Measure)

:15 Jumping Jack

:15 Squat

:15 MC

:15 Jump Squat

4 Rounds

Then

:15 Plank

:15 Superman

:15 Side Plank – L

:15 Side Plank – R

4 Rounds

Strength

Shoulder Press (5X12 E3M HAP)

WOD

Metcon (Time)

30 Back Squat (#135/#95)

30 AbMat Sit Ups

200m Row

3 Rounds

Accessory

Metcon (AMRAP – Reps)

Rope Climb: Max Reps in 5:00

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