Main – WOD Metcon (AMRAP – Rounds and Reps) *WEAKNESS WARM-UP* DeFrancos Simple Six + Agile Eight -METCON- *40 Minute .....
Main – CrossFit Lite Metcon (Time) 3 RFT: 20m OH Walking Lunge PVC 40m Plate Carry 35#/25# plate 60m OH .....
Main – WOD Sprint and Agility Metcon Metcon (Time) Teams of 2 200 Air Squats (one works at a time) .....
Main – CF Endurance Metcon (Distance) Cruise Intervals (Rower): 3 x 5 minutes w/ 2:30 rest 1st Interval–22 SPM 2nd .....
Main – WOD Weightlifting Bear Complex (4×3) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon .....
Main – CrossFit Lite Mobility (No Measure) As Directed Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP as Teams .....
Main – WOD Weightlifting High-Hang Clean (20 min Practice) Metcon Metcon (Time) 30-20-10 Wall Balls 20/14# KBS 53/35# Pull Ups
Main – CF Endurance Metcon (Time) 500m Row or 800m Run Warm-Up Foam Roll Legs and Hips + Stretches as .....
Main – WOD Weightlifting Front Squat (25 min to establish 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 7 min .....
One thing that I’ve noticed since opening the doors at CrossFit Iron Legion is that folks unknowingly automatically assume that .....
Main – CrossFit Lite Death by Goblet Squat (1, 2, 3, …) 1 Goblet Squat the 1st minute, 2 the .....
Main – WOD Weightlifting Power Snatch (5×3) Metcon Metcon (Time) 5 Rounds 400m Run 20 Box Jumps 24/20″ 15 T2B .....
