CrossFit Iron Legion – WOD

It isn’t as complex as it looks. It isn’t as hard as it sounds. Get your butt to the box and have some good old fashioned CrossFit Fun. We don’t get weather days like this often. Segments 1 and 3 will be performed outside.

Metcon (Time)

Teams of 3: “Good Weather Grinder”

1000m Row x 3

Max Reps Double Unders x 3

Max Reps Shuttle Sprints x3 [#1 Rows 1000m, other two perform DUs or Shuttle Sprints; once #1 is done switch until all have completed each movement]

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Rest 3 Minutes

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30 Rope Climbs

150 Goblet Squats 53/35

150 Hang Power Snatches 75/55

(rotate as you prefer, split work evenly)

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Rest 3 Minutes

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400m tire flips as a team–2x around parking lot; use a heavier tire