Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday SAM!!!

44 Bday Burpees

Strength

Clean and Jerk (20 OTM)

Metcon

Metcon (Time)

For Time

30, 20, 10

Burpees

Back Squats (115/75)

15 min Time Cap

Goal Time 10 Minutes

Accessory

Metcon (AMRAP – Rounds)

5 Minutes

20 Reps

Break

Repeat

Score is number to 20 rep sets in the 5 minutes

Extra Credit

Metcon (AMRAP – Rounds)

15 Minute AMRAP

25m Butcher Push (180/120)

50m Run

Mandatory Mobility

Banded Shoulder

or

Foam Roll lats

5 Minutes

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