Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (10 X 2 OTM)

WOD

Metcon (Time)

21 15 9

RX:

Pull-Ups

High Hang Cluster 95/65

RX+:

Bar MU

High Hang Cluster 135/95

20 Min TC

Accessory

Metcon (AMRAP – Reps)

10 HSPU OTM 10
RX+: Add weight, do strict, or add deficit

Extra Credit

5k Row (Time)

Max Effort 5k Row

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