TGIF

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 x 3 OTM)

WOD

Metcon (Time)

25 DUs

15 Ball Slams 30/20

10 C2B

3 Rounds

Accessory

Metcon (Time)

15 Wall Balls 30/20

5 Burpee Bar MU

2 Rounds

Extra Credit

Metcon (AMRAP – Rounds)

40′ Handwalk

80′ Sled Sprint 90/70

5 Rounds for Completion

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