01/27/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 x 2 E3M HAP)

WOD

Row First. Only One Row!

Metcon (Time)

500m Row (PR attempt)

Then

50 DL 135/95

40 Ball Slam 30/20

20 C2B

10 Thrusters

2 rounds

500m Row (Time)

Max Effort 500m Row

Mandatory Mobility

Extra Credit

Metcon (AMRAP – Rounds)

10 Bulgarian Split Squat – 5 each Leg w/weights if desired (Foot on Bench or Plates)

30 Double Unders

5 Rounds

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