Monday

Ironclad CrossFit – CrossFit

If you plan to do the Extra Credit today, you will need to attend two class times. There will not be time enough to do after the 6AM, 9:30AM, or 6:30 PM classes.

Warm-up

Strength

Shoulder Press (5 x 12 E3M)

WOD

Metcon (Time)

10 H2H Swings 53/35

10 Goblet Squats

50 DU

7 Rounds
RX+: 70/53

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

Extra Credit

Mile Drag (Time)

Sled Drag 1 Mile for time (#135/#90)

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