CrossFit Iron Legion – WOD
Weightlifting
Overhead Squat (4×6 @ 70%)
Metcon
Metcon (Time)
Level 3
1600m Row
10 Wall Balls 12/10′ 20/14#
1000m Row
20 Wall Balls 12/10′ 20/14#
600m Row
30 Wall Balls 12/10′ 20/14#
Metcon (Time)
Level 2
1600m Row
10 Wall Balls 10/8′ 20/14#
1000m Row
20 Wall Balls 10/8′ 20/14#
600m Row
30 Wall Balls 10/8′ 20/14#
Metcon (Time)
Level 1
1600m Row
10 Wall Balls 10/8′ 14/8 or 10#
1000m Row
20 Wall Balls 10/8′ 14/8 or 10#
600m Row
30 Wall Balls 10/8′ 14/8 or 10#
20 min TC
