Choose Your Poison

Ironclad CrossFit – CrossFit

Pick Barbell or pick Conditioning. If you wish to do both, plan on attending two class times.

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

1600 m Row

100m Farmers Carry 53/35

100 Double Unders

100m Farmers Carry

100 Situps

100m Farmers Carry

100 Lunges (50 each leg)

100m Farmers Carry

1600 m Run
RX+: Use KBs on Lunges

Same number if doing singles, but practice your DUs and count your attempts.

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