11/29/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 2 E3M)

WOD

Metcon (Time)

21-15-9

Power Cleans 155/105

C2B Pull ups

Calorie Row

Accessory

Metcon (AMRAP – Reps)

Box Jump: 3 Every :15 Seconds for 16 Intervals(30”/24”)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

ButcherHigh Push 100M (#90/#70)

Run: 200M

AMRAP: 12 Minutes

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