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CrossFit Iron Legion – WOD

Weightlifting

High-Hang Snatch (4×3 work up to heavy 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Level 3

8 min AMRAP

12 KBS 70/53#

12 Box Jumps 30/24″

rest 4 min

8 min AMRAP

12 C2B

12 Burpees

Metcon (AMRAP – Rounds and Reps)

Level 2

8 min AMRAP

12 KBS 53/35#

12 Box Jumps 24/20″

rest 4 min

8 min AMRAP

12 Pull Ups

12 Burpees

Metcon (AMRAP – Rounds and Reps)

Level 1

8 min AMRAP

12 KBS 35/20#

12 Box Jumps 20/16″ or SU

rest 4 min

8 min AMRAP

12 Bar Pull Ups

12 Burpees