Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (5 X 2 E2M)

WOD

Metcon (AMRAP – Reps)

3 Deadlifts 225/155

6 Push Ups

9 Wall Ball 20/14

3:00 AMRAP

Rest 1:00

4 Rounds

Accessory

Metcon (Time)

100 DUs for time. If you do not have DUs, practice for 10 min.

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