Ironclad CrossFit – CrossFit
Back Squat (10 X 2 OTM)
15 KB Swings
12 Min TC
RX: WB & KB unbroken
RX+: WB, KB, & Pull-Ups unbroken
If you are proficient with DUs, do Flight Simulator. If you are still learning, practice for 10 min.
Flight Simulator (Time)
Double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, continuous running clock, rest as needed between sets.
Each set must be done unbroken before moving to the next. You must stop completely before starting the next set.
Metcon (AMRAP – Reps)
Work on DUs for 10 min