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