Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Work Up

Sumo Deadlift (Even minutes 5 X 3)

Push Press (Odd minutes 5 X 1)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
20 Min TC

Accessory

Metcon (AMRAP – Rounds and Reps)

Row 250

Double Under: 50

AMRAP: 10 Minutes

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