Fri-yay!

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 X 3 OTM)

WOD

A: Metcon (AMRAP – Rounds and Reps)

7 OHS 95/65

7 Push Press

7 Kettle Bell Swings 53/35

7 Min AMRAP

Rest 2 Min

Then

Metcon (AMRAP – Rounds and Reps)

20′ Hand Walk

100 M Sprint

20′ Hand Walk

100 M Farmer’s Carry (One KB, Switch hands 1/2 way)

12 Min AMRAP
Scaled: 3 Wall Walks or 10 Push-Ups

Accessory

Metcon (AMRAP – Rounds)

25 Yd Butcher Push (180/120)

50 M Spint

Walk back to sled

10 Rounds

(All out sprint, take your time to get back)

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.