TGIF

Ironclad CrossFit – CrossFit

Warm-up

Coach’s Choice

Strength

Back Squat (5 X 5 E3M)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory

Metcon (AMRAP – Rounds)

Double Under: 50

HSPU: 15

3 Rounds
RX+: 6” Deficit HSPU

Extra Credit

Metcon (AMRAP – Rounds)

Butcher High Push: 25M (#270/#180)

Air Squat: 25

6 Rounds

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