Wednesday

Ironclad CrossFit – CrossFit

Warm-up

WOD

Metcon (4 Rounds for reps)

3 Deadlifts 185/120

6 Push-Ups

9 Box Jumps

3 Min AMRAP

Rest 1:00

4 Rounds

Strength

Back Rack Lunge (5 X 3 e/leg E2M Work Up)

Accessory

Russian Swings OTM (AMRAP – Rounds)

Swing: 10 (#70/#53)

OTM 10

RX+ 100/70

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Tuesday

Ironclad CrossFit – CrossFit

Warm-up

WOD

Metcon (AMRAP – Rounds and Reps)

5 Front Squats 95/65

10 Power Cleans

15 S2O

15 Min AMRAP
RX+: 115/75

Strength

Bench Press (5 X 10 E3M)

Accessory

Come early to do this or plan to attend two class times. 😊💪🏽

Metcon (No Measure)

GHD Sit-Up: 25

GHD Back Extension: 25

GHD Sit-Up: 25

GHD Hip Extension: 25

GHD Sit-Up: 25

GHD Hip and Back Extension: 25

GHD Sit-Up: 25

For Completion
Scaled: AbMat Sit-Ups

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