Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Jumping Jack Warm-Up

Strength

Bench Press (5 X 5 E3M)

WOD

Metcon (Time)

10 Ring Dips

20 H2H Swings 53/35

10 Goblet Squats

4 Rounds

12 Min TC
RX+: 70/53

Accessory

Metcon (Time)

Team 5K Switching every 250M

Extra Credit

Flight Simulator (Time)

Double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, continuous running clock, rest as needed between sets.

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