Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (7 X 1 E2M )

All reps should be at 2RM or heavier

WOD

Barbell Complex (AMRAP – Reps)

RX+: 205/145, RX: 185/125

Deadlift

Power Clean

Front Squat

Jerk

20 Min AMRAP

Challenge

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
600M

Accessory

100 T2B (Time)

100 T2B

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Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or Choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Snatch (OTM 20 Work Up)

Shoulder Press (5 X 3 E2M)

Conditioning

Metcon (AMRAP – Reps)

3:00 Min Intervals

Row

Lunges

Sit-Ups

Ball Slams

3 Rounds
RX+: 35/25 DB on Lunge, GHDS

Challenge

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
800M

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