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 (Spend 15 Min working up to 1RM)

Snatch (Spend 20 Min working up to 1RM)

Conditioning

Metcon (Time)

500M Row

50 DUs

50 Sit-Ups

50 Lunges

50 Air Squats

400M Run

4 Rounds
RX+: GHDs, Lunges DB 35/25

Scaled: 3 Rounds

Just 50 for singles today

Mobility

Roll, Smash, & Stretch something!

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