Ironclad CrossFit – CrossFit
Shoulder Press (5 X 2 E2M)
Metcon (3 Rounds for time)
3 PSN 115/75
9 BF Burpees
5 Min TC
Any reps not completed within 5 Min will be added to your time.
Metcon (AMRAP – Rounds and Reps)
3 Strict MU
3 Deficit HSPU
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.
ASS Bike 100 Calories