CrossFit Iron Legion – WOD Metcon (Time) Team Attack 3 Rounds for time: (Teams of 3) Line Sprint (Cones @ .....
CrossFit Iron Legion – CF Endurance Metcon (No Measure) 800m Run Warm-Up Short Intervals 8-10 x 200m Fast (90-95% of .....
CrossFit Iron Legion – WOD Metcon (Time) 911 Memorial WOD 2001m Row or Run 11 Box Jumps 30/24″ 11 Thrusters .....
CrossFit Iron Legion – CrossFit Lite Metcon (AMRAP – Rounds and Reps) band stretching 2 min each calf 2 min .....
CrossFit Iron Legion – WOD Metcon Metcon (Time) Level 3 21-15-9 C2B 42-30-18 SA KBS 53/35# 63-45-27 Abmats Metcon (Time) .....
CrossFit Iron Legion – CrossFit Lite Metcon (Time) teams of 2 2000m row(alternating 500s with teammate not rowing doing kb .....
CrossFit Iron Legion – CF Endurance Metcon (Distance) 3 Min AirDyne Warm-Up 10 Minutes stretching and foam rolling hamstrings, calves, .....
CrossFit Iron Legion – WOD Weightlifting Back Squat (4×6 @ 70%) Metcon Metcon (Time) Level 3 3 Rounds 300yd Shuttle .....
CrossFit Iron Legion – WOD Metcon 16 min EMOM E=200m Row O=10 BOR Weightlifting Clean and Jerk (20 min Practice .....
CrossFit Iron Legion – WOD Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box .....
CrossFit Iron Legion – CrossFit Lite Metcon Metcon (AMRAP – Rounds and Reps) 3×10 front squats 20 min amrap laps .....
Announcements First Friday! Games and drink specials at Infinite Ale! 7:15pm till… ?? CrossFit Iron Legion – CF Endurance Metcon .....
