Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 2 E2M )

WOD

Metcon (Time)

Partner WOD:

40 Ball Slams 30/20

80 Wallballs 20/14

40 Pull-ups

80 KB Swings 53/35

2 Rounds
RX+: 30/20

BS & PU will be split in sets of 10

WB & KB will be split in sets of 20

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.
400M

Accessory

Metcon (Time)

50 DUs

50 Sit-Ups

40 DU

40 Mad Russians 35/25

30 DU

30 Side Bends w/plate

20 DUs

20 Hollow Rocks

10 DUs

10 T2B

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.