Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5 X 5 E2M)

WOD

A: Metcon (AMRAP – Rounds and Reps)

50 DUs

30Air Squats

10 C2B

8 Min AMRAP

Rest 2 Min

Then

B: Metcon (AMRAP – Reps)

10 Thrusters 115/75

OTM 8 MIN
RX+: 135/95

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.
100M in the Parking lot

Accessory

Metcon (Time)

50 T2B

Extra Credit

Push Press (1 X 20)

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