FRONT SQUAT 1×5 @ 60%, 1×5 @ 65%, 1×5 @70%, 1×5 @ 75% LEVEL 3 10 MIN AMRAP 3 Hang .....
HIGH HANG SNATCH + SNATCH Every 90 Seconds for 15 Mins complete 1 High Hang Snatch + I Snatch. LEVEL .....
Weightlifting BACK SQUAT 1×5 – 60% 1×5 – 65% 1×5 – 70% 1×5 – 75% Barbell Gymnastics HIGH HANG CLEAN .....
Establish 1 Rep Max Front Squat
CrossFit Iron Legion – CrossFit Lite Metcon (Time) 4 Rounds Run 400 m 15x Bench Press 15x Modified Pull ups/ .....
CrossFit Iron Legion – CF Endurance Metcon (Time) 800m Run Warm-Up Foam roll legs, 3 minutes each leg: hamstrings, glutes, .....
Metcon Metcon (AMRAP – Rounds and Reps) Level 3 20 min AMRAP 1 MU into 3 HSPU 400m Run 15 .....
Metcon (Time) Team of 2 400 m Mall Walk 10/15 locked ovhd switch as necessary. 40x Power Cleans 40x Thrusters .....
Metcon (Time) Level 3 “ULTIMATE REEFER” EMOM for Time 5 Burpees Max Thrusters 115/75# *must complete 100 thrusters* Metcon (Time) .....
CrossFit Iron Legion – CF Endurance Metcon (AMRAP – Reps) 6 RFT: 1 Min. AirDyne for Max Calories 1 Min. .....
CrossFit Iron Legion – WOD Weightlifting Front Squat (3×3 @ 95%) Metcon Metcon (Time) Level 3 5 Rounds 5 C2B .....
“The handstand is the first step to developing a catlike capacity for landing on your feet.”—Greg Glassman A distinguishing .....
