Thursday

Ironclad CrossFit – CrossFit

Warm-up

Plank Warmup

Barbell

Open Gym

Conditioning

1: Metcon (AMRAP – Rounds and Reps)

7:00 Minute AMRAP

20 Lunges

10 AMSU

2 Minute Rest Then:
RX+: Weighted Lunges, GHDs

2: Metcon (AMRAP – Rounds and Reps)

7:00 Min AMRAP

20 Air Squats

10 Mad Russians DC

2:00 Minute Rest Then:

3: Metcon (Calories)

7:00

Max Calories on the Rower

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