Monday

Ironclad CrossFit – CrossFit

Warm-up

WOD

1: 1-Mile Run (Time)

Max Effort 1-Mile Run

Strength

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Back Squat (1RM)

Shoulder Press (1Rm)

Deadlift (1RM)

WOD

2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

10 Min Cap

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