12/31/2015

Ironclad CrossFit – CrossFit

Warm-up

400m Run

PVC Pass through

Bergener

Skill Review

WOD

OTM 15 – set 45# Plates so that bar is 4″ off ground.

Power Snatch ( PSN – Pause in receive – Then ride down into OHS )

Strength

Bench Press (5×12 E3M HAP)

Conditioning

Metcon (Time)

Run 1 Mile for time

Hollow Rock (accumulate 1:00)

Plank 1:00 (accumulate 1:00)

3 Rounds

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