Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5 X 5 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

5 Thrusters 115/75

10 Box Jumps

15 Wall Balls 20/14

15 Min AMRAP
RX+: 155/105, Must Jump, High Target

Accessory

Metcon (AMRAP – Rounds and Reps)

3 Bar MU

1 Rope Climb

10 Min AMRAP

Challenge

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.
1 Mile Route

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