Announcements
Bring a Friend to Boot Camp Thursday 7pm and Saturday 8am this week only!
CrossFit Iron Legion – WOD
Gymnastics
Core Circuit (16 min of core)
In and Outs
Scissors
Hollow Rocks
3 Way Crunch
Supermans
V-Ups
Iso’s
AbMats
1 min each
Metcon
Metcon (Time)
Level 3
5 Rounds
50 Dubs
3 Snatches 135/95#
10 Supine Ring Rows
Metcon (Time)
Level 2
5 Rounds
50 Dubs or 100 Singles
3 Snatches 95/65#
10 Slightly Vertical Ring Rows
Metcon (Time)
Level 1
5 Rounds
100 Singles
3 Snatches (Good Form Weight)
10 Slightly More Vertical Ring Rows
20 min TC
