Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday Brittany!

32 Burpees!

Strength

Shoulder Press (5 X 10 E3M)

WOD

Metcon (Weight)

5 Sit-Ups

1 Snatch

OTM 20 Min
Work-Up

RX is Squat Snatch

Snatch (5 Sit-Ups + 1 Snatch OTM)

Work Up

Accessory

Metcon (AMRAP – Rounds)

TABATA

L-Sit

Plank

12 Intervals

Extra Credit

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

3 X 40 Ft Side Step Walk

3 X 40 Ft Kick Back Walk

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