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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Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 X 5 E2M)

WOD

Metcon (Time)

Power Snatch 115/75

Wall Balls 20/14

Push-Ups

10,9,8,7,6,5,4,3,2,1

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

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