Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (5 X 3 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

20M Triplet

100M Run

15 OHS 75/55

10 Burpees

AMRAP 20 Minutes – Pace so you keep moving the whole time

Accessory

Metcon (AMRAP – Reps)

RX: Single Russian: 10

(70/53)

Rx+: Double Swing: 10 (24kg/16kg)

OTM 10 Minutes

Extra Credit

Metcon (Time)

Ass Bike/row: 20 Minutes easy, recovery.

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