Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 5 E2M)

WOD

1: Metcon (AMRAP – Rounds and Reps)

100M Run

10 Burpee: Box Jumps

AMRAP: 8 Minutes
Rest 2:00

Then

2: Metcon (AMRAP – Rounds and Reps)

100M Run

10 Wall Balls 20/14

AMRAP: 8 Minutes
RX+: 30/20

Accessory

Metcon (AMRAP – Rounds and Reps)

3 MUs or 3 C2B 3 Dips

40’ Hand walk or 3 Wall Walks

8 min AmRAP

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