Saturday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday Brian!!

Perfect Stretch

Inchworm

Metcon

Cardio (Time)

400m Run

500m Row

15 Burpees

Rest 3:00

Repeat
rest 3 minutes after the last person finishes

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

15 Minute AMRAP

Rest while your partner goes

5 Wall Balls (30/20)

5 Box Jumps (24/20)

1 Snatch

On the snatch…choose a weight that is hard.

Mobility

Banded Shoulder

This entry was posted in WOD. Bookmark the permalink.

Comments are closed.