Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 X 3 OTM)

WOD

Metcon (Time)

1000M Row

800M Run

30 Power Snatch 75/55

30 OHS

30 HSPU

21Min TC
RX+: 115/75

Accessory

Metcon (AMRAP – Rounds)

100M Sled Sprint 50/35

OTM 10 MIN

Extra Credit

Metcon (Time)

Foam Roll Entire Body for 10 MIN

RX+: Use Lacrosse Ball on Shoulders

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