Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Happy Bday Eric May!

39 Burpees

Plank Warm-Up

Barbell

Open Gym

Suggested lifts below

Pause Snatch (OTM 10 min work up )

3 sec Pause at Knee

Snatch Grip Push Press (OTM 10 Min work up )

Bent Over Row (5 X 5 work up )

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Mad Russians 35/25

20 Lunges

20 Sit-Ups

20 Ball Slams 30/20

250M Row

30 Min AMRAP

Mad Russians are Double Count. Lunges are not!
RX+: Hold plate on Lunges, GHD Sit-Ups

Accessory

Metcon (AMRAP – Rounds)

10 Barbell Glute Bridges

10 Glute Extensions

10 Good Mornings

5 Rounds

Choose load if any

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