Friday

Ironclad CrossFit – CrossFit

Warm-up

Plank Warm-Up

Strength

Bench Press (5 X 12 E3M)

WOD

Metcon (Time)

1000M Row

50 Power Cleans 115/75

40 WallBalls 20/14

30 Thrusters

20 Pull-Ups

10 Power Snatch

25 Min TC

Accessory

Russian Swings OTM (AMRAP – Rounds)

Swing: 10 (#70/#53)

OTM 10

RX+ 100/70

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