Announcements First Friday! Games and drink specials at Infinite Ale! 7:15pm till… ?? CrossFit Iron Legion – WOD Weightlifting Snatch .....
Announcements First Friday! Games and drink specials at Infinite Ale! 7:15pm till… ?? CrossFit Iron Legion – WOD Gymnastics Pull .....
CrossFit Iron Legion – CF Endurance Metcon (Distance) 8 Minute Row as a warm-up, easy rowing with some harder efforts .....
CrossFit Iron Legion – WOD Weightlifting FS + Jerk complex (3 + 1) 3 Front Squats + 1 Jerk 20 .....
CrossFit Iron Legion – CrossFit Lite Metcon (Time) 5×5 deadlift working to heavy 5 3 rounds 500m row or 400m .....
CrossFit Iron Legion – WOD Weightlifting Bench Press (5×5 @ 85%) Metcon Metcon (Time) Level 3 2 Rounds 50 Lateral .....
CrossFit Iron Legion – WOD Metcon (Time) “Forsyth” 7 Rounds 4 Deadlifts 155/105# 6 HSPU 15 Pull Ups 4 Cleans .....
CrossFit Iron Legion – WOD Metcon (Time) Team Chipper–Teams of 2 (one works at a time) 2000m Row Buy In .....
CrossFit Iron Legion – CrossFit Lite Metcon (AMRAP – Reps) band stretching 2 min each calf 2 min each hamstring .....
CrossFit Iron Legion – WOD Gymnastics Core Circuit 2.0 (16 min of core) Hollow Rocks Crunchy Frogs Flutter Kicks Iso’s .....
CrossFit Iron Legion – WOD Weightlifting Back Squat (3×6 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) Level 3 .....
CrossFit Iron Legion – CrossFit Lite Metcon (Time) teams of 2 50 thrusters 50 sumo deadliest high pulls 50 push .....
