CrossFit Iron Legion – WOD
Weightlifting
Front Squat (4×3 @ 85%)
Metcon
Metcon (Time)
Level 3
3 Legless Rope Climbs
24 Cal Row
20 Cal Bike
16 KB Snatches 70/53#
1:00 REST
12 Strict HSPU
24 Cal Row
20 Cal Bike
16 KB Snatches 70/53#
then
200m Farmers Carry 70/53#
Metcon (Time)
Level 2
3 Rope Climbs
24 Cal Row
20 Cal Bike
16 KB Snatches 53/35#
1:00 REST
12 HSPU
24 Cal Row
20 Cal Bike
16 KB Snatches 53/35#
then
200m Farmers Carry 53/35#
Metcon (Time)
Level 1
6 Up Downs
20 Cal Row
16 Cal Bike
12 KB Snatches 35/25#
1:00 REST
12 Mod HSPU
20 Cal Row
16 Cal Bike
12 KB Snatches 35/25#
then
200m Farmers Carry 35/25#
20 min TC
