09/30/2015

Ironclad CrossFit – CrossFit

Warm-up

Dynamic

Strength

Deadlift (5 X 2 HAP E3M)

WOD

Metcon (Time)

5 Thrusters 155/105

10 Chest to Bar

6 Rounds

RX+ 185/120

Accessory

Metcon (AMRAP – Rounds and Reps)

Butcher: 25M (#180/#120)

5 Burpees

AMRAP: 12 Minutes

Extra Credit

Metcon (AMRAP – Reps)

5:00 of DUs

Total Reps

RX+ Triple Unders

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