Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Conditioning or Open Gym Time.

Barbell

Open Gym

WOD

(AMRAP – Reps)

In teams if two. You will alternate OTM with each movement. You will have individual scores.

While 1 bikes for Calories,

2 holds a plank

Alternate until both have done 3 turns on the bike and 3 turns on the plank

1:00 transition

While 1 Rows for calories,

2 holds a wall sit

Alternate until both have done 3 turns on the rower and 3 on the wall.

1:00 transition

While 1 pulls the sled 180/135,

2 walks alongside

Alternate until both have done 3 pulls and 3 walks

1:00 transition

While 1 does DUs 2 rests

Alternate until both have done 3 sets of DUs and 3 rests

1:00 transition

While 1 does Lunges, 2 does sit-ups

Alternate until both have done 3 sets of lunges and 3 sets of sit-ups
RX+: GHD Sit-Ups, 50/35 DB on Lunges

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Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 3 E2M)

WOD

Metcon (Time)

50 Power Cleans 75/55

40 BOR

30 HSPU

20 Thrusters

10 C2B

15 Min TC
RX+: 105/85, 10 Bar MU

Mandatory Mobility

Banded Shoulder Stretch

Accessory

Metcon (Distance)

ASS Bike

1:00 Max Effort

Rest

5 Rounds

Record your furthest distance round

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