Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (5 X 12 E3M Work Up )

Can reset quickly as it gets heavier

WOD

Metcon (AMRAP – Reps)

:45/:15Work/Rest

FSQ (#95/#65)

T2B

Push Press (DB #35/#25)

Cycle through exercises

4 Rounds

Accessory

Metcon (AMRAP – Rounds and Reps)

Double Under:50

HSPU: 10

AMRAP: 7 Minutes

Extra Credit

Metcon (AMRAP – Rounds and Reps)

MU: 3

TH (#185/#120): 3

AMRAP: 7:00

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