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

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

Conditioning

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

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

Team 5K Row (Time)

As a team, row 5K.

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