Wednesday

Announcements

Monday, March 5th, morning class times are changing to 6:00, 7:00, & 9:00.

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 3 E2M)

WOD

Metcon (Time)

2 Partner WoD:

40 Wallballs 20/14

40 Power Snatch 115/75

100M Farmer Carry 53/35

200 M Run

2 Rounds
RX+: 30/20, 135/95

Partners will switch every 10 Reps. P1 will carry 50M then P2 will carry 50M. P1 will run 200M then P2 will run 200M. Reps may not resume until P2 is back from the run.

Accessory

Metcon (AMRAP – Rounds and Reps)

5 Pull-Ups

20’/20′ 40’/40′ Shuttle Run

5 HSPU

20’/20′ 40’/40′ Shuttle Run

10 MIN AMRAP
RX+: Strict Pull-UPs, Strict HSPU

Challenge

Last One!!

3:00 Burpee Box Jump Over

Burpee Battle (AMRAP – Reps)

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

Extra Credit

Metcon (Time)

20 Min Recovery Bike, Row, Run or all.

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