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