Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 2 E2M)

WOD

Metcon (Time)

400M Run

10 Deadlifts

5 Thrusters

3 Rounds

15 Min TC
Choose a weight that you can do all reps unbroken. You will get RX if you are able to complete the entire Wod with that weight unbroken. You may have two separate weights for deadlift and thruster. One bar.

Accessory

1 Mile Weighted Run (Time)

1 Mile weighted run

1-Mile Run (Time)

Max Effort 1-Mile Run

Extra Credit

Metcon (No Measure)

5 Pull Ups

10 Push-Ups

15 Squats

5 Rounds
RX+:w/weight vest

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