Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (20 Min to Work – Up to 1 RM)

WOD

Metcon (Time)

12 SDHP 115/75

10 S2O

5 Rounds
RX+: 135/95

Accessory

This may take some time for some; plan to attend two class times.

Metcon (AMRAP – Rounds)

50M Sled Drag 180/135

Rest 1:00

10 Rounds

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Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 5 E2M)

WOD

1: Baseline (Time)

Row: 500

Air Squat: 40

Sit Up: 30

Push Up: 20

Pull up: 10

2: Metcon (Time)

15 KB Swings 53/35

10 T2B

4 Rounds

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