Choose Your Poison

Ironclad CrossFit – CrossFit

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



Push Press (5 X 2 E2M From the Ground)

Work Up

Bear Complex (1 OTM 20)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press


Prime Time (AMRAP – Rounds and Reps)

7 V Ups

13 Ring Rows

17 Knee Raises

23 Mad Russians 35/25 Plate

29 Iron Mikes

31 Mountain Climbers

101 M Sled Sprint 45/35

19 Min AMRAP

Mad Russians, Mountain Climbers, and Iron Mikes are double count.

Team 5K Row (Time)

As a team, row 5K.

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.