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

Snatch Balance (5 X 1 E2M)

Snatch Complex (20 Min to Work up to 1RM)

Snatch + Hang Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

100M Sled Drag 70/50

25 Sit-Ups

400M Run

25 Air Squats

500M Row

25 Lateral Jumps over Rower

50M Bear Crawl

25 DUs

40Min. AMRAP
Sled- 2 Reps

Run – 4 Reps

Row – 5 Reps

Crawl – 2 Reps

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