CrossFit Iron Legion – WOD
Weightlifting
Snatch Pull (3×5 @ 110%)
Metcon
Metcon (AMRAP – Rounds)
Level 3
EMOM 24
min 0=30 Dubs
min 1=3 MU
min 2=10 Front Rack Lunges 115/75#
repeat for 24 min
Metcon (AMRAP – Rounds)
Level 2
EMOM 24
min 0=60 Singles
min 1=6 C2B
min 2=10 Front Rack Lunges 95/65#
repeat for 24 min
Metcon (AMRAP – Rounds)
Level 1
EMOM 24
min 0=30 Singles
min 1=9 Mod Pull Ups
min 2=10 Front Rack Lunges 65/45# or with a KB
repeat for 24 min