Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Snatch Grip Deadlift (5 X 5 E2M )

Snatch Pull (5 X 2 OTM )

Snatch (15 min to Work Up to max)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

25m High Push (90/70)

25m Low Push (90/70)

15 Burpees

15 Wall Ball Situps

200m Run

Accessory

10k Row (Time)

Max Effort 10k Row

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