TGIF

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 5 E3M)

WOD

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

5 Clean and Jerk 135/95

10 HSPU

15 KBS (53/35)

20 DU

Accessory

Metcon (Time)

20 weighted muscle ups

Scaling work harder than you normally do for 20 strict pull-ups. Should not be able to do more than two at a time on whatever scaling option

Extra Credit

Metcon (AMRAP – Reps)

6 minute emom

5 heavy wall balls (40/30)

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