Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday, Micah!

29 Burpees!

Strength

Shoulder Press (5 X 2 E2M)

Metcon

Metcon (Time)

50 Power Cleans (75/55)

40 Box Jumps

30 Power cleans

20 Box Jumps

10 Squat cleans

RX+ 95/65

Accessory

Metcon (AMRAP – Reps)

5x 250m Row

rest 1:00 between

one is mandatory

Extra Credit

Metcon (AMRAP – Rounds)

50m Sled Push (180/120)

rest 1:00

10 rounds

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