Ironclad CrossFit – CrossFit
Warm-up
Strength
Bench Press (10 X 3 OTM )
WOD
Metcon (Time)
30 Russian Swing (H2H – Hand to hand) 24kg/16kg
30 Step Back Lunges (In place w/KB in goblet position)
30 Push-Ups
4 Rounds
30 Total Swings
30 Total Lunges
Accessory
Metcon (AMRAP – Reps)
Wall Ball: 10 (20/14)
T2B: 5
OTM 10 Minutes
RX+: 30/20, Weighted T2B
Extra Credit
Metcon (AMRAP – Rounds)
Butcher High Push (Sprint) 50M (#70/#50)
Rest 1:00
10 Rounds