Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Clean and Jerk (OTM 10 Min Work Up)

WOD

Metcon (AMRAP – Rounds and Reps)

800M Run

50 Front Squats 45/35

50 Push Press

50 Bent Over Rows

20 MIn AMRAP

Accessory

Metcon (AMRAP – Reps)

5 Wallballs 20/14

5 Burpees

OTM 10
RX+: 30/20

Extra Credit

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

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