Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 X 3 OTM)

WOD

Metcon (Time)

10 Power Cleans 115/75

20 Push Ups

10 T2B

20 Front Squats

3 Rounds
RX+: 135/95

Accessory

Metcon (AMRAP – Rounds)

5 Wall Balls 30/20

5 Bar MU

5 Ring MU

5 HSPU

5 Rounds
RX+: 40/30

Extra Credit

Metcon (AMRAP – Rounds)

100M Sprint

Rest 1:00

5 Rounds

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