Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (5 X 3 E2M)

WOD

Metcon (Time)

Partner WOD P1/P2

5 PCL&J (135/95) Alternate Partner until you reach 50 reps

5 Pull-Ups Alternate Partner until you reach 50 reps

10 Wall Balls Alternate Partner until you reach 100 reps

For time
RX+: 155/105

Accessory

Plan to attend two class times

10k Row (Time)

Max Effort 10k Row

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