Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 x 10 E3M)

WOD

Metcon (Time)

4 rounds for time of

5 snatches 95/65

10 burpee broad jumps

15 over the box jumps

15 Min TC
RX+: Must Squat on Snatch, Must jump on the box

Accessory

Metcon (AMRAP – Rounds)

Tabata

Hollow Hold

Handstand Hold

16 Intervals

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