06/29/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 3 E3M)

WOD

Metcon (Time)

Thruster (DB #50/#35)

Pull Up

Ball Slam (#30/#20)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

Accessory

Metcon (Time)

RX+:Legless Rope Climb: 1 OTM 10

RX: Rope Climb: 1 OTM 10

Extra Credit

Metcon (AMRAP – Rounds)

RX+:

25 GHD Sit Ups

25 GHD Hip & Back Ext

RX:

25 Abmat Sit-ups

25 Banded deadlift Pulls

3 Rounds

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.