Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (10×1 OTM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Hang Snatch (115/75)

10 Pull Ups

15 Box Jumps

Accessory

Metcon (AMRAP – Reps)

5 HSPU

OTM 7:00

Extra Credit

Metcon (AMRAP – Rounds)

100m Sled Sprint 45# for everyone

x16

Rest as needed between

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