Conditioning

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

3 Rounds

400m run

25 amsu

25 ball slams

3 Rounds

300m run

20 t2b

20 slam ball over the shoulder

3 Rounds

200m run

15 slam ball sit ups

15 box jumps

3 Rounds

100m slam ball run

10 ghds

1 rope climb

Scale ghd if they can’t do it to horizontal t2b

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