Monday

Ironclad CrossFit – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Strength

Sumo Deadlift (5 X 5 E2M)

WOD

Metcon (AMRAP – Reps)

Burpee

KB Swing 53/35

Ring Row

:20/:10 x 24 Intervals (Rotate though)

Accessory

100 DUs (Time)

100 DUs

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