Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 2 E2M)

WOD

Metcon (Time)

400M Run

50 Goblet Squats 24kg/16kg

30 Swings

3 Rounds

Mobility

2:00 on Bike nice and easy

Foam Rolls Legs 2:00 Each

Accessory

Plan to attend two class times if you are doing this!

Metcon (6 Rounds for time)

Row: 500M

Sled Sprint: 100M (#90/#70)

Rest 1:00

6 Rounds (Record times for interval)

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