Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 2 E2M)

WOD

Metcon (Time)

400M Run

55 Deadlifts 95/65

55 Wallballs 20/14

55 Box Jumps

400M Run

18 Min TC
RX+: 135/95, high target, must jump

Accessory

Metcon (Time)

250M Row

20 Lateral Jumps

10 Burpees

4 Rounds

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Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 5 E2M)

WOD

Metcon (Time)

1000M Row

50 Thrusters 95/65

40 Pull-Ups

30 HSPU

20 T2B

10 C2B

For time
RX+: 10 Bar MU or Ring MU

Accessory

1-Mile Run (Time)

Max Effort 1-Mile Run
Run: 1600M for time (Warm-up thoroughly before – your effort should be enough that a part of your soul dies and leaves your body, think of it as weight loss. Lol)

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