Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (5 X 5 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

40′ DBOHWL RH 35/25

12 DBSN ALT.

40′ DBOHWL LH

12 Ring Dips

12 Min AMAP
RX+: 50/35, 12 Bar MU

Lunge counts 4 Reps

Accessory

Metcon (AMRAP – Rounds)

:20/:10 x 16

HSPU

Hollow Rock

Alternate Exercises

Challenge

Burpee Battle (AMRAP – Reps)

Do as many burpees as possible in the time allowed! Must follow new Crossfit standards.
2:00 Burpee “Broad” Jumps

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