02/27/2017

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 3 E3M Work Up)

WOD

Metcon (Time)

Teams of 3

Split the Work between Partners

400m Run Each Partner 1 at a Time

150 Push-Ups

150 Ball Slams

150 Sit-Ups
If teams of Two 100 Reps

Solo 50 Reps

Accessory

Metcon (Time)

10 HSPU

10 Pistols each Leg

10 Rope Climbs

10 Dips

Extra Credit

Row (Distance)

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