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CrossFit Iron Legion – CF Endurance Metcon (Time) 500m Row Warm-Up Foam Roll hamstrings, glutes, quads, and calves 2 x .....

CrossFit Iron Legion – CrossFit Lite Cardio Tabata 10 min 5x burpees every min on the min Metcon (Time) 5 .....

CrossFit Iron Legion – WOD Weightlifting Deadlift (5×3 @ 80% T&G) Metcon Metcon (AMRAP – Rounds) Level 3 21 min .....

CrossFit Iron Legion – WOD Meet out back today–it is graduation day for our boot campers so we will cede .....

CrossFit Iron Legion – CrossFit Lite Mobility Band on Toe leg locked Band Mid-foot leg locked Couch Stretch Pigeon Stretch .....

CrossFit Iron Legion – CF Endurance Metcon (Time) –500m Row Warm-Up Mobility: –1 minute sumo squat –Sampson stretch, 3x each .....

CrossFit Iron Legion – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) Level 3 .....

CrossFit Iron Legion – CrossFit Lite Skill Work Med ball Cleans Metcon 2 person team WOD all work split evenly. .....

CrossFit Iron Legion – WOD Cardio Weightlifting Bear Complex (20 min to 1RM) Power Clean Front Squat Push Press Back .....

CrossFit Iron Legion – CF Endurance Metcon (Time) –4 Minutes Rowing warm-up, 3 minutes easy and the last minute building .....

CrossFit Iron Legion – WOD Weightlifting Front Squat (6×6 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) Level 3 .....