Friday!

Ironclad CrossFit – CrossFit

Warm-up

1:00 of Plank

1:00 of Wall Sits

1:00 of Jumping Jacks

1:00 of Burpees

3 Rounds

Scorpion stretch 5 times each arm hold :10 each time.

Strength

Bench Press (5 X 5 E3M)

WOD

Metcon (Time)

Row: 1000

Then

Push Jerk 115/75

Power Clean

BSQ

21-15-9 for time
RX+: 135/95

Accessory

1 Mile Weighted Run (Time)

1 Mile weighted run

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