02/29/2016

Ironclad CrossFit – CrossFit

Strength

Bench Press (5 X 3 E2M 85% +)

WOD

Metcon (3 Rounds for reps)

Round 1

10 Wall Balls OTM 7 Minutes

RX+: 30/20 RX: 20/14

Then

Round 2

10 Box Jumps OTM 7 Minutes

RX+: 30/24 RX: 24/20

Then

Round 3

10 Thrusters OTM 7 Minutes

RX+: 115/85 RX: 95/65

Extra Credit

Metcon (Time)

100m Farmer Carry 70/53

50 DUS

4 Rounds

Mandatory Mobility

Couch Stretch 2 Min Each Leg

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