Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 12 E3M)

WOD

Metcon (Time)

Partner WOD:

P1 – 100M Run

P1- 10 Ball Slams 30/20

P2 – 100M Run

P2 – 10 Ball Slams

P1 – 100M Run

P1 – 20 Wall Balls 20/14

P2 – 100M Run

P2 – 20 Wall Balls

P1 – 100M Run

P1 – 10 Pull-Ups

P2 – 100M Run

P2 – 10 Pull-Ups

3 Rounds
RX+: High target

Accessory

Work on a Weakness!

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