CrossFit Iron Legion – WOD
Meet in the back. Don’t worry it sounds complex but it isn’t. I will be giving directions as we go. Get ready to work and have some fun. Who wins the heavy lifters or the high rep/lower weight ninjas?
Metcon (Weight)
Teams of 2:
Minutes 0-10:
–Each teammate establishes a 1 rep max overhead squat, working from the ground. The lower of your two one rep max OH squats is your working weight for the rest of the workout.
Minutes 10-22 (12 Min AMRAP):
–Run 1 mile, staying together the whole way, then perform max reps power cleans (alternating as you choose) with your working weight for the remaining time.
Rest 3 Minutes
Minutes 25-35 (10 Min AMRAP):
300 DUs, alternating as you choose (400 SUs for Sx), then perform max rep deadlifts (alternating as you choose) with your working weight for the remaining time.
Your score will be your total load lifted–working weight times reps. But your combined 1 rep max OHS will be multiplied by 5 and your total load power cleaned will be doubled.
