CrossFit Iron Legion – WOD
Weightlifting
Heaving Snatch Balance (15 min to heavy 3 BUT Fast)
Metcon
Metcon (Time)
Level 3
600m Run
30 Burpee Box Jumps 30/24″
30 Wall Balls 20/14#
400m Run
20 Burpee Box Jumps 30/24″
20 Wall Balls 20/14#
200m Run
10 Burpee Box Jumps 30/24″
10 Wall Balls 20/14#
Metcon (Time)
Level 2
600m Run
30 BBJ 24/20″
30 WB 20/14#
400m Run
20 BBJ 24/20″
20 WB 20/14#
200m Run
10 BBJ 24/20″
10 WB 20/14#
Metcon (Time)
Level 1
400m Run
30 BBJ 20/16″ or Step Ups
30 WB 14/10#
300m Run
20 BBJ 20/16″ or Step Ups
20 WB 14/10#
200m Run
10 BBJ 20/16″ or Step Ups
10 WB 14/10#
20 min TC
