Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (10 x 1 OTM )

WOD

Metcon (AMRAP – Reps)

Death by Cluster(#115/#75)

Progressive (First minute one rep, second minute two reps,and go on until you cannot continue. Failure = Success)

Accessory

Metcon (No Measure)

Row: 1K (PR Effort)

Rest 3:00

Then

Row 250M (Split time faster than 1k)

Rest 1:00

2 Rounds

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Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (10 X 3 OTM)

WOD

Metcon (AMRAP – Rounds and Reps)

50 Double Unders

10 Burpee Plate Jump 45/35

40′ Overhead Plate Lunge

AMRAP: 15 Minutes

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