Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 x 3 E2M)

WOD

Metcon (Time)

MU

TH (155/105)

13, 11, 9, 7, 5 for time
Scaling: 13,9 will be ring dips. 11,7, 5 will be ring rows.

RX+: 185/120

Accessory

Metcon (Time)

Row 500 or Run 400

Rest 2:00

6 Rounds
You may mix it up if you like.

Challenge

Burpee Battle (AMRAP – Reps)

Do as many burpees as possible in the time allowed! Must follow new Crossfit standards. Honor system. No cheaters allowed. 😉
6:00 Bar Facing OTB

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