TGIF

Ironclad CrossFit – CrossFit

Warm-up

Game Time

MOFO

Alternating exercises OTM working up in weight

Sumo Deadlift (5 X 5)

Push Jerk (5 X 5 )

WOD

Metcon (Time)

12 SDLHP 115/75

10 Push Jerk

5 Rounds

Mandatory Mobility

:20/:10 X 15 Intervals Cycle through

Down Dog

Cobra

Child’s Pose

Travis Stretch

Happy Baby

Accessory

Metcon (AMRAP – Rounds)

1/1 x 20 (40 Reps) Pistols

5 Dips

5 Rounds
RX+: 5 MUs

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