01/29/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 x 12 + Swing:12 (100/70) E3M)

WOD

Metcon (AMRAP – Reps)

1:00 Box Jumps RX: 24/20 RX+: 30/24

1:00 DUs/Tuck Jumps

1:00 Push-Ups

1:00 Back Squat RX: 95/65 RX+: 135/95

1:00 Rest

3 Rounds

Accessory

Metcon (AMRAP – Rounds)

Sled Sprint 100M (50/35)

Rest 1:00

10 rounds

Extra Credit

Metcon (Time)

10 Wall Balls RX: 20/14 RX+: 30/20

5 HSPU

10 Rounds for time

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