Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (10 X 2 OTM)

WOD

Metcon (Time)

20 Wallballs

15 KB Swings

10 Pull-Ups

3 Rounds

12 Min TC

RX: WB & KB unbroken

RX+: WB, KB, & Pull-Ups unbroken

Accessory

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

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