Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

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

Strength

Sumo Deadlift (1 X 20 )

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 V-Ups

200M Sprint

25 DUs

50M Sled Drag 50/40

25 Burpees

200M Row

25 Air Squats

50M Backward Lunges

30Min AmRap
RX+: 35/25 on Lunges, Carry however you like.

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