Ironclad CrossFit – CrossFit
1 Pause Clean (3 Sec at knee) + 1 Clean (Work UP)
OTM 20 Min
Front Squat (5 X 10 E3M Work UP)
Prime Time (AMRAP – Rounds and Reps)
13 Ring Rows
17 Knee Raises
19 Mad Russians 35/25 Plate
23 Iron Mikes
29 Mountain Climbers
101 M Sled Sprint 45/35
31 Min AMRAP
Mad Russians, Iron Mikes, & Mountain Climbers are double count.
Running Into the New Year! (Distance)
Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
Today’s route is 800M.