03/30/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Strict Press from split (6 x 5 E2M)

Alternate forward leg each set.

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory

Metcon (AMRAP – Rounds)

10 Russian Swings 100/70

10 GHD sit ups

5 rounds

Mandatory Mobility

Shoulder stretch

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