Wednesday

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Planksgiving

4:00

Strength

Push Press (10 X 3 OTM)

WOD

Metcon (Time)

Overhead Squat 135/95

HSPU

Pull-UPs

12-9-6-3

12 Min TC
RX+: 155/105, MU, 15 Min TC

Accessory

Metcon (Time)

250 M Row

2 Rope Climbs

10 Rounds
RX+: Legless or weighted

Extra Credit

Metcon (AMRAP – Rounds)

12 Bulgarian Split Squats

12 Hip Extensions

12 Side Lunge Squats

4 ROUNDS

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