Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 3 E2M)

WOD

Metcon (Time)

Partner WOD P1/P2

Row: 250M P1/P2 to 1500M

DBPP: 10 P1/P2 to 100 35/25

Pull Up: 10 P1/P2 to 100

DBTH: 10 P1/P2 to 100

For time (Partner 1 does set then Partner 2 does set until reps goal is complete.)

Accessory

Metcon (Time)

50 Sit-Ups

25 Ring Dips

15 C2B
50 GHD Sit-Ups

25 Ring Dips

15 Bar MU

Challenge

Burpee Battle (AMRAP – Reps)

Do as many burpees as possible in the time allowed! Must follow new Crossfit standards.
5:00

Burpee to a target. Pick a target that is at least 6IN higher than your finger tips.

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