Thursday

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Choose Barbell or Conditioning

After the two barbell movements use the remaining time to work on a weakness

Push Press (10×3 OTM)

Back Squat (5×10 E3M)

Conditioning

Metcon (AMRAP – Rounds and Reps)

7:00 Minute AMRAP

20 Lunges

10 Push Ups

10 AMSU

3 Minute Rest Then:

Metcon (Calories)

7:00

Max Calories on The Rower

3:00 Rest then:

Metcon (Time)

Fun With a Kettle Bell (53/35)

100m Farmers Carry

50 KBS

100m Farmers Carry

40 Cleans

100m Farmers Carry

30 Goblet Squats

100m Farmers carry

20 Jerks

100m Farmers Carry

10 Snatch

20 Minute Time Cap

Mandatory Mobility

No one exits without 5 minutes of good stretching

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