Bye Felicia


Ironclad CrossFit – CrossFit

Warm-up

Indian Run w/wallball

foam roll

smash quads with kettle bell

text while using lacrosse ball

Strength

Snatch (10 Min to find 1RM)

WOD

A: Clem (Time)

8 Min Time Cap

21-15-9

Row

20M Lunge w/DB (low Carry) between each Row

2 Min Rest then
Clint: 60# DB

RX+: 50/35

RX: 35/25

B: Dizzle (Time)

35-25-15

Wallballs

3-2-1

Rope Climb

15-25-35

Box Jump
Clint: 40# Wallball, Legless Rope Climb, 30″ Box

RX+: 30# WB, 30/24

RX: 20/14, 3:1 Strict PU/RR for Climbs, 24/20

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