Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 Min to find 1RM)

WOD

18.0 (Time)

21-15-9

DB Snatches 50/35

ODB Burpees
RX: Snatch may not switch hands until the DB passes below the eyes. You must alternate each rep. Burpees must be a jump back and a jump forward movement. RX may not step back into their burpee or step out of it. You must leave the floor with both feet when jumping over the DB.

Accessory

Metcon (Time)

Sit-Up

ASS Bike

50, 40, 30, 20, 10
RX+: GHD Sit-Ups

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.
600M

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.