Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (OTM 15 min work up )

WOD

Goal is to finish under the timecap. Choose/scale weights accordingly.

Metcon (Time)

CL&J

Pull Up

21, 15, 9 for time

15 Min TC
RX: 135/95

RX+: 155/105

Accessory

400M Power Walk (Time)

400M Power Walk

Extra Credit

Metcon (AMRAP – Rounds)

Barbell Carry :50M (#180/#120)

Burpee over Barbell: 10

6 Rounds for time

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