Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or Choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Warm-up

Plank Warm Up

Barbell

Open Gym

Conditioning

Metcon (4 Rounds for reps)

1:

5:00 AMRAP

10 Ball Slams 30/20

10 Over the Shoulder

Then

Run 400M

Rest 1:00 (last Person)

2:

5:00 AMRAP

20 Mad Russians 35/25

20 Mountain Climbers

Then

Run 800M

Rest 1:00 (last Person)

3:

10:00 AMRAP

30 Lunges

30 DUs

Then

Run 200M

Rest 1:00 (last Person)

4:

10:00 AMRAP

Sled Push 25M 180/135

Sled Drag 25M 135/90

50M Run
RX+: Add Weight/more weight to something

MR – DC

MC – DC

Sleds – Each cone is a rep

Runs are cash outs and don’t count towards points. But don’t get lazy.


“Don’t Get Lazy”

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