Thursday

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Conditioning

Metcon (AMRAP – Reps)

In teams of two:

The teams will be at each station for six 1:00 intervals before moving to the next movement. One partner does 1:00 while the other rests or does the movement in parenthesis. You will have individual scores for your reps.

Ass Bike for Cal (Plank)

Row for Cal (Wall Sit)

Burpees (Rest)

DUs (Rest)

Farmer’s Carry 53/35 (Walk)

Box Jumps 24/20 (Rest)

Barbell

Open Gym

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