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

Open Gym

Conditioning

Metcon (Time)

100M Run

25 Mad Russians 35/25

50 DUs

200M Run

25 Mad Russians

50 DUs

400M Run

25 Ball Slams 30/20

50 Ft Seated Sled Pull 90/45

800M Run

25 Ball Slams

50 Ft Seated Sled Pull

1 Mile Run
Mad Russians are double count.

Singles are 3:1

Extra Credit

Metcon (Time)

10 Rope Climbs for time
RX+: Legless

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