Wednesday

Ironclad CrossFit – CrossFit

If you wish to do Extra Credit, plan on attending two class times.

Warm-up

Strength

Front Squat (5 X 3 E3M)

WOD

Metcon (Time)

400M Run

25 Power Clean 75/55

10 Power Snatch

3 Rounds
RX+: 115/75

Accessory

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

Extra Credit

Metcon (AMRAP – Rounds and Reps)

50M Butcher Push 180/120

15 Cal Row

15 Min AMRAP

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.