Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5 X 3 E2M)

WOD

Metcon (Time)

30 DU

15 Hand 2 Hand Swings 53/35

15 Goblet Squats

15 S2O 35/25

3 Rounds

12 Min TC

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 400M as many times as you like or until the coach kicks you out.

Accessory

Metcon (AMRAP – Rounds)

25 GHD Sit-Ups

25 Hip Extensions

4 Rounds

Extra Credit

Metcon (AMRAP – Rounds)

25M Front Rack Barbell Carry 135/95

10 Rounds

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