Saturday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday Lauren!!

32 Burpees!

perfect stretch

inchworm

skill review and movement standards

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Mandatory Mobility

spend 5 minutes on the foam roller

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Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5 X 5 E2M)

WOD

Metcon (Time)

Partner WoD P1/P2

Karen

Each Partner does 15 Wallballs

RX: (20/14) 15 Unbroken w/hot transition – P1 shoots the 15th rep, P2 catches ball on decent until complete. If the ball stops or hits the ground, the team runs 200M

RX+: 30/20

Accessory

Handstand Walk (10 Min to get as many feet as possible)

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