Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (5 X 2 E2M)

WOD

Metcon (3 Rounds for time)

3 PSN 115/75

6 OHS

9 BF Burpees

3 Rounds

5 Min TC

Rest 1:00

3 Rounds
RX+: 135/95

Any reps not completed within 5 Min will be added to your time.

Accessory

Metcon (AMRAP – Rounds and Reps)

3 MU

3 HSPU

5:00 AMRAP
RX+:

3 Strict MU

3 Deficit HSPU

5:00 AMRAP

Challenge

Running Into the New Year! (Distance)

You may run as many meters as you like on the route specified for that day. Most meters at the end of the month wins a prize.
You may run the 1 Mile route as many times as you like or until the coach kicks you out.

Extra Credit

Metcon (Time)

ASS Bike 100 Calories

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