Ironclad CrossFit – CrossFit
Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.
Clean Pull (5 X 2, 2 X 1 Work up to more than 1RM)
Power Clean + Clean + Front Squat (1 Complex OTM 20 Min)
PCL + CL + FSQ OTM 20 (work up, set should be less than :15 – Move fast
Sumo Deadlift (1 X 20 )
Metcon (AMRAP – Rounds and Reps)
50M Sled Drag 50/40
25 Air Squats
50M Backward Lunges
RX+: 35/25 on Lunges, Carry however you like.