Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (10 X 3 OTM)

WOD

1000m Row (Time)

Max Effort 1000m Row
No Rest

then

Metcon (Time)

15 Sit-Ups

30 Air Squat

50 Double Under

5 Rounds
RX+: GHds

Accessory

Choose something you would like to try to PR

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Friday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday Erika!

31 Bday Burpees!

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